Well if this isn’t the spirit of CrossFit, I don’t know what is!!! Love our gym family and the way we support each other! If you don’t have people around you, cheering you on to keep going, spurring you on when it’s heavy, pushing you and making you better, then you need to keep looking for your tribe! Our door is always open and you can sit with us 🙂
Burpee/Shark week is here at RISE Charlotte!! In case you missed all the details, here is what you need to know:
Starting tomorrow, you have until Saturday the 28th to accumulate as many burpees as possible OUTSIDE of class. There are a few playing rules listed on the score sheet at the gym, so be sure to pick yours up on Monday and play along! There are also ways to get burpees, without actually doing burpees (you’re welcome). Coach Sarah will grab the score sheets next Saturday and tally them up. We are providing a $25 athlete’s choice gift card to the winner, so get those burpees in!!!
Here’s your look ahead…
Monday – Metcon Monday! First up, for time – 5 rounds of Cindy + ohs + a 1k row (rx+ bike). Then, some 200m runs…go fast! Your slowest time is your score.
Tuesday – All the squats today! Front squats first, then a metcon of wallballs and power snatches!
Wednesday – HSPU work, followed by deadlifts and allll the burpees (aka CF Games Open WOD 12.1)!
Thursday – Starting with an alternating EMOM of squat cleans, rope climbs and bar over burpees. To finish, a few intervals of rowing, ski or bike – athlete’s choice!
Friday – Power clean work first, working up to a heavy 2 rep for the day. Then an alternating EMOM of thrusters and doubles!
Saturday – Amanda’s WOD!! Join us as we remember our dear friend Amanda with the FlyHigh22 WOD!
Sunday Oly is back! Join Becca and come get your lift on!
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RISE Look Ahead
Burpee Week is here!!!!!
Monday – Aerobic Interval – 1:20 on/30 sec off
Tuesday – Strength Day!!
Wednesday – Anaerobic Interval – 20 sec on/20 sec off
Thursday – Aerobic Interval – 1:30 on/30 sec off
Friday – Glycolytic Interval – 45 sec on/15 sec off
Saturday – Strength Day!!
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Who will get the most burpees this week!?! We can’t wait to see!! As always, we’ll see you at the box!
