It’s SuperFit week!!! This picture is a flashback to last summer’s 4 person event where our female novice ladies took 1st place. This Saturday we have 4 different teams competing!! After you WOD Saturday morning, head on over to CrossFit Steele Creek to cheer everyone on, hang out and have a good time!
Hope you all enjoyed your 4th! Back to a normal, full week this week and back to Oly this Sunday! Here’s your look ahead…
Monday – Front squat day! 5, 5, 5+ at a little higher percentages this week. Then, a quick sprint of rowing, burpee box jump overs and pull-ups, followed by a little accessory work.
Tuesday – We’re running stairs today! All the body weight movements today with 4 sets of a run, strict pull-ups, HR push-ups, sit-ups & air squats.
Wednesday – Handstand push-up work + strict pull-ups/bar MU first. Then deadlifts and a fun 5 min AMRAP of wallballs & box jumps to smoke your legs 😉
Thursday – We start off with an alternating EMOM of power cleans, bar over burpees & doubles. Afterwards, some kettlebell accessory work!
Friday – 6 sets of running, t2b, dumbbell clean & jerks, and strict pull-ups. The faster you go, the more rest you’ll get 😉
Saturday – As always, a fun partner WOD awaits! A little rowing buy in & 50 reps of all your favorite movements!
Sunday Oly with Becca is back! Come lift!!
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RISE Look Ahead
Monday – Cardio & Legs – 45 sec on/15 sec off – get ready to feel the leg burn!
Tuesday – Aerobic Interval – 1:20 on/30 sec off
Wednesday – Strength Day – all the shoulder pump!
Thursday – Tabata! 20 sec on/10 sec off
Friday – Functional Fitness – 40 sec on/20 sec off
Saturday – Spartan-ish – 1:05 on/25 sec off
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Bring your A game & be ready to work! As always, we’ll see you at the box!
