That’s right…it’s deload week! Don’t worry, we’ll still use a barbell here and there. It just won’t be as heavy, we won’t be so worried about PR’s and percentages will be much lower. Just for a week, it’s good for you! Promise 😉
Anywho…prepare for lots of rain and wind Monday into maybe Tuesday, but we will be open & ready to work at CFP! Our hearts, thoughts, and prayers are with all of those in Florida and in Irma’s path! Counting our blessings here and always so thankful for this community!
Here’s your look ahead…
Monday – Working on some handstand push-ups to start with some negatives kicked up on the wall or piked on the box/floor, then some dumbbell z-press. Afterwards, 3 sets of rowing, overhead squats & pull-ups with some rest between rounds!
Tuesday – Starting off with some accessory work of good mornings, kettlebell windmills, and planks. Then, a 12 min AMRAP of strict pull-ups, strict hspu & kbs. As a kicker, you’ll complete a 200m run after every 3 rounds during the AMRAP. Fun times 🙂
Wednesday – Can you say bro sesh? Grab some dumbbells, we’ve got sets of banded face pulls, tricep extensions, & hammer curls, oh yes we do! Your WOD is 4 sets of running, burpees, t2b, slamballs & running with a 6 min time cap on each set.
Thursday – Today we’ll metcon first with a fun chipper that we completed back in June. Are you more fit? Afterwards, kettlebell front rack carries and farmer’s carries.
Friday – All the strict movements today! First we have some Zercher front rack reverse lunge superset with some strict ring dips. For our metcon, 3 rounds of strict pull-ups, strict hspu, burpees & running!
Saturday – A fun partner WOD awaits!! Grab a friend or workout with someone new (check that off your BINGO box 😉 ) and get your sweat on! Don’t forget Beers & Burpees is later that day at CrossFit Charlotte! We will see you there!!
Sunday Oly with Becca – come get your lift on!!
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RISE Look Ahead
Monday – Everyone’s FAV! Glycolytic – 20 sec on/10 sec off!
Tuesday – Anaerobic – 20 sec on/20 sec off
Wednesday – STRENGTH DAY!
Thursday – Anaerobic – 20 sec on/20 sec off
Friday – Aerobic – 1:20 on/25 sec off
Saturday – STRENGTH DAY!
