Fall down 7 times, stand up 8.
What a weekend!! We were so honored to participate in AMRAP 4 Autism again this year and help them raise over $110,000 for the Autism Strong Foundation! CrossFit Pineville/RISE was also awarded a Top Affiliate banner for being one of the top 5 boxes to bring the most teams! And it’s that award means the most to us!
We can win mini events and put up big numbers, win competitive heats and titles, but we’re most proud of that Top Affiliate banner. Because it’s you guys! This community. Y’ll keeps showing up and showing out. Y’all give back, offer support, cheer each other on. Y’all are really just the best and we are so thankful for this community <3
Lots of details about the upcoming nutrition challenge are live on the blog!! Read up and plan to attend one of the info sessions on either Wed 9/5 at 7:30 or Sat 9/8 at 10:30. And don’t forget to sign up for the Body Fat Testing this Saturday!! Such a great way to track your overall fitness and progress.
This coming weekend is Labor Day weekend. We will be closed Sunday and have one big CFP/RISE WOD next Monday at 9am! Here’s your look ahead…
Monday – Alllll the clean & jerks today, starting with a power c&j + c&j E2MOM and then, Grace 🙂
Tuesday – Working against a 5 minute clock for 5 sets, a little running, strict pull-ups, T2B and push-ups. Finish off the day with some accessory work for those shoulders and core.
Wednesday – Deadlift day! Working through some percentages up to 80%. Then a 12 min AMRAP of DU, goblet lunges and DB snatch!
Thursday – Floor pressing today! The metcon should finish your arms off nicely with a 15 min AMRAP of ring dips, push press and bureeps over the bar.
Friday – Front squat day! Afterwards, a fun couplet of rowing and wallballs, oh my!
Saturday – A sweaty partner WOD awaits!! Come on out!
Sunday close for the long weekend. Search the blog for a fun travel WOD to do, swim, bike, run, go be outside, we’ll see you Monday 😉
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RISE Look Ahead
Monday – Legs & Cardio Glycolytic Interval – 1:05 on/25 sec off
Tuesday – Strength day with a focus on core!
Wednesday – Tabata! 20 sec on/10 sec off
Thursday – Spartanish training – Glycolytic Interval – 40 sec on/20 sec off
Friday – Functional Fitness – Aerobic Interval – 3 mins on/1 min off
Saturday – Strength day! Focusing on shoulders and arms, but also legs and core 😉
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Remember, you don’t have to workout, you get to. As always, we’ll see you at the box!
