Little eyes are always watching 🙂 We had so much fun this weekend working out with everyone Saturday morning and relaxing and celebrating 6 years of fitness, family, and fun at the Blount’s pool! Thank you again to Gary and Stephanie for hosting us!!!
We’re excited to celebrate America this Thursday!! Be sure to join us at 9am for one big CrossFit +RISE group 1776 WOD. We will be closed early morning hours Friday and resume a normal schedule Friday at 9am.
We’re 2 weeks out from the start of our Small Group Nutrition Coaching Collective, Round 2!! Coach Alex of The Fuel Method will be leading our small group once again, working with you individually and in a small group setting, using her background in counseling to help you develop a better relationship with food and establish what fueling method is best for you! It’s not about giving up your favorite foods, it’s not about overhauling your diet or never eating out again. It’s about building habits that will create lasting results. Join Alex on Wednesday July 10th or Saturday July 13th to get more info, ask any questions you may have, fill out your intake form and get your measurements taken!
Here’s your look ahead…
Monday – Low hang snatch work to start off our week! Then, a 12 minute AMRAP of power snatches, burpees over the bar, and toes to bar. Time to work on some barbell cycling!
Tuesday – Allll the back squats today. Back squat triples up first and then a little chipper of running, back squats, and running. See ya, legs!
Wednesday – Some accessory shoulder and core work to start us out, today. Afterwards, 5 rounds of doubles, push-ups and strict pull-ups (rx+ strict ring muscles ups)!
Thursday – Happy 4th of July!! 7/4/1776 Parter WOD!! Power cleans, burpees, buddy carries, and wallballs…fun fun!!
Friday – (No early AM classes!) A clean + front squat complex up first. After, an alternating EMOM of strict pull-ups, front rack lunges, and a burpee + double combo!
Saturday – Lucky us, 2 partner WODs this week! Come get your weekend WOD in!
Sunday Oly with Becca is on! Come lift!
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RISE Look Ahead
Monday – It’s Thruster Thursday, but on Monday 😉 45 sec on/15 sec off
Tuesday – Aerobic Interval – 1:20 on/30 sec off
Wednesday – Strength Day!! All of the things, legs, and maybe some death!
Thursday – Happy 4th of July!! 7/4/1776 Parter WOD!! Power cleans, burpees, buddy carries, and wallballs…fun fun!!
Friday – Tabata! 20 sec on/10 sec off
Saturday – Birthday Burpees for Sarah’s 29th (again) birthday!!! (On Sunday, that is) 1:05 on/25 sec off
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We can’t wait to see you at the box!
