What a crew!! Almost 70 people showed up and out this Memorial Day to take part of the Hero WOD Murph with us! Y’all spent your morning on your day off enduring a tough workout in memory of Lt. Michael Murphy and in the memory of all of the fallen. Such an honor to workout along side of you, to enjoy the freedoms earned by those who made the ultimate sacrifice, to sweat it out together as we remember!! Thanks to everyone who came out today!!!
It’s a short week thanks to our 3 day Memorial Day Weekend. And it looks like the 90 degree weather is here to stay, so stay hydrated people! Stay tuned this week for announcements about our Summer CrossFit Kids classes, our 6 Year Anniversary Party, and the results of our Nutrition Coaching Collective!!
Here’s your look ahead…
Tuesday – Shoulder Press today! Working through some percentages up to doubles. Afterwards, a 20 min AMRAP of devil’s presses, strict hspu, and burpees with some built in rest after each round!
Wednesday – Lace up the tennis shoes…3 rounds of an 800m run, dumbbell clusters, and t2b…oh my!
Thursday – Barbell bridge work and some banded accessory work to start out. Then, 10 mins of double unders + dumbbell snatches & overhead lunges.
Friday – Working overhead…tall jerks, push jerks and split jerks. After, some intervals of dumbbell box stepovers, strict hspu, HR push-ups and strict pull-ups.
Saturday – A fun partner WOD awaits…let’s just say wear your long socks and be ready for some rope climbs!
Sunday Oly with Becca is on! Come lift!
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RISE Look Ahead
Tuesday – Strength Day!! A little Murph recovery for you!
Wednesday – Aerobic Interval – 1:20 on/30 sec off
Thursday – Glycolytic Interval – 40 sec on/20 sec off
Friday – Glycolytic Interval – 1:05 on/25 sec off
Saturday – Strength Day!!
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See you at the box!
