Aloha from Hawaii!! We hope you all are faring well and are surviving Florence on the East coast! Island life is pretty great, once Olivia left us alone! This, guys. This is why we CrossFit!!! To be able to vacation and be active and enjoy this one life we’re given! To explore, use and move our bodies in new, fun ways!
Definitely add the Ultimate Hawaiian Trail Run to your calendar next year!! It has been so, so fun! Maybe a CFP/RISE trip needs to be an annual thing!? We think so!
This we begins our 8 week Nutrition Challenge!! We’re so excited for all those that have hopped on board and we can’t wait to see the progress you make over these next 8 weeks! Plus, Beers & Burpees week is finally here!!! Join us this Saturday for a fun partner workout at CrossFit Charlotte benefitting a great cause! It’s not to late to get signed up, grab your partner & follow the link here!
Here’s your look ahead…
Monday – All the metconning to start your week! 5 sets of running, burpee box jump overs, DU, and single arm DB overhead lunges against a 6 min clock.
Tuesday – High hang, hang, and 3-point snatches to start. Then a quick AMRAP of power snatch, overhead squats, and chest to bar pull-ups!
Wednesday – Lots of accessory work to begin…DB shouler press, supine ring rows, skull crushers, and strict t2b. Afterwards, 4 rounds of DU, pushups and KBS!
Thursday – Front squat day! Heavy doubles. Then, grab your favorite wallball, it’s time for Karen 🙂
Friday – Some gymnastic work up first – ring progressions, handstand walks or wall walks & pistol practice! To finish, an alternating EMOM of rowing, push-ups (rx+ strict hspu), box jump overs and active bar hangs.
Saturday – Another Saturday partner WOD! This week consists of deadlifts + pull-ups & burpee box jump overs + push-ups! After class, head on over to Beers & Burpees to participate and/or cheer on our athletes!
Sunday Oly is back this week! We’ll see you ready to lift!
RISE Look Ahead
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!!