That’s right…May is coming!! Looks like warmer weather is finally here to stay, the month(s) of babies have arrived, and we are ready to welcome summer with open arms! We are always looking to make CFP & RISE better, so we have a short & sweet survey you can expect in your inbox soon. Just trying to gauge interest on a couple things.
Don’t forget about our upcoming events this month and next! Most notably, Memorial Day Murph on May 28th and our 5 Year Anniversary party next month! Mark your calendars and be sure to join us!!
Hope you all had a wonderful weekend! Here’s your look ahead…
Monday – Snatch day, Monday! Working some hang and low hang snatch today. Then, a light jog followed by 21-15-9 of dumbbell thrusters and chest to bar. Good times!
Tuesday – A little gymnasty EMOM first of strict + kipping pull-ups (rx+ MU), plank work, and wall walks (rx+ handstand walks), followed by some hang power clean + power clean work.
Wednesday – Paused back squat day! Afterwards, an alternating EMOM of push-ups (rx+ strict hspu), ground to overhead + strict pull-ups, and burpee box jump overs! Sounds like a challenge!
Thursday – Some snatch grip strict press to start off with today. Then, 3 rounds of overhead barbell lunges, sumo deadlift high pull, and toes to bar!
Friday – Some strict or weighted pull-ups to start! For your metcon, grab your favorite barbell for deadlifts, hang power cleans, front squats and push presses. The kicker, each time you set the bar down there’s a small burpee penalty!
Saturday – Burpees, wallballs and abmats make up your partner WOD! Start your weekend off with a good sweat session!
Sunday Oly with Becca as always! Come lift with us!
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RISE Look Ahead
Monday – Aerobic Interval – Objective : Controlled Heart Rate – 1:20 on/30 seconds off
Tuesday – Strength Day!! Working the glutes!
Wednesday – Anaerobic Interval – Working the core today! 20 sec on/20 sec off
Thursday – Aerobic Interval – 1:05 on/25 sec off
Friday – Glycolytic Interval – Objective : Controlled Intensity – 30 sec on/15 sec off
Saturday – Strength Day!! Good luck washing your hair later 😉
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As always, we’ll see you at the box!!
