In case you missed our Instastory announcement (follow us @crossfitpineville), this coming week is a deload week! Do your body a favor and take advantage of this deload week. Tone it down, dial it back a bit, your body will thank you & be ready to work even harder next week!!
Yoga is this Saturday, the 16th!!! Perfect way to close out a deload week, so grab a mat and meet us on the RISE side at 1045 after AM CrossFit and RISE classes! The more the merrier, non-members are only $5, so bring a friend 🙂
Our check in contest is going strong & our 5 Year Anniversary Party is less than 2 weeks away!!! Don’t miss it! Here’s your look ahead…
Monday – Back squat day! Sets of 10 around 60%. Then we begin the week with a 15 min AMRAP of rowing (or rx+ biking), pull-ups (or rx+ c2b), running, burpees & doubles. Fun times!
Tuesday – Some gymnastics work that will feel like a metcon by the end 😉 After, some clean work between 60 & 80%.
Wednesday – You’re working against a 12 minute clock today. 4 rounds of running, wallballs, db snatches and burpee box jump overs!
Thursday – Skill work today, focusing on rope climbs, handstands, & muscle up progressions. Afterwards, some interval work of rowing, KBS, biking and HR push-ups!
Friday – Sotts presses and overhead squats to start your weekend! A fun push/pull metcon of floor presses & pull-ups to close out the week.
Saturday – Partner WOD Saturday in full effect! Grab a partner & get to the gym!
Sunday Oly with Becca! See you at noon 🙂
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RISE Look Ahead
Monday – Glycolytic Interval – 45 sec on/15 sec off – Arms & Legs day!
Tuesday – Aerobic Interval – 1:20 on/30 sec off – the focus is Paced Cardio!
Wednesday – Strength Day!!
Thursday – Tabata Interval – 20 sec on/10 sec off – Core day!
Friday – Glycolytic Interval – 40 sec on/20 sec off – we’re Spartan-ish today 😉
Saturday – Aerobic Interval – 1:05 on/25 sec off – All shoulders!
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Excited for an awesome week! As always, we’ll see you at the box!!
