Happy Birthday America!!! Welcome to the week of July 4th! We do have abbreviated hours this Wednesday on the 4th. We will have one CrossFit & RISE class at 9am! So wear your red, white, and blue or your stars & stripes and join us for a fun 4th of July WOD before you hit the pool or lake with friends and family!
We will also not have Olympic Lifting class this Sunday. Open gym will be from 12pm-1pm and Oly will return next Sunday! All other hours are normal 🙂
Here’s your look ahead…
Monday – Front squat day! Sets of 5, 3, 1,+ working through your percentages based off your 90%. Then, a 15 min AMRAP of pull-ups (rx+ c2b), DU, burpees, and a run.
Tuesday – Working strict hspu & strict pull-ups first today; deadlift after; finally rowing & slamballs for time.
Wednesday – A fun Independence Day parter WOD at 9am!!
Thursday – 3 sets of rowing, suitcase carries, abmat sit-ups and burpees with 3 minutes of rest between each round. Go fast!
Friday – All the AMRAPs today, well 2 of them. First, hspu, pull-ups (rx+ c2b) and DB box step overs, then power snatches, DU and wallballs.
Saturday – More girl WODs this Saturday, grab a partner & come have some fun 😉
Sunday – Open Gym only!
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RISE Look Ahead
Monday – Functional Fitness – Aerobic Interval – 1:05 on/25 sec off
Tuesday – Strength day!!
Wednesday – A fun Independence Day parter WOD at 9am!!
Thursday – Lungs and Legs – Glycolytic Interval – 40 sec on/20 sec off
Friday – Pace then Sprint – 3 mins on/1 min off
Saturday – Strength day!!
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As always, we’ll see you at the box!
