You know what time it is….Costume WOD time!!! Join us this Saturday, Oct. 27th for our annual costume WOD! We’ve seen some pretty good costumes over the years – the three blind mice, super heroes galore, hillbillies, bob the builder, and red and green grapes. We’ve done pumpkin WODs – pumpkin medball cleans, pumpkin headcutters, pumpkin runs. We can’t wait to see what y’all come up with this year! And coach B is already planning a fun WOD, so join us for a big CF/RISE class at 830 or 930am this Saturday!
We will not have Oly this Sunday, just open gym from 12-1pm. Sorry for any inconvenience! It’s a great week to have a great week. Fight the urge to stuff your face with Halloween candy in the break room & get your booty to the box! Here’s your look ahead…
Monday – Tempo back squats to start the week! Then, 5 sets of wallballs, t2b, and bupree box jumps with a little rest built in!
Tuesday – Bench pressing, building to a 1 rep max! Do you even lift, bro? After, a 10 min AMRAP of hspu, push-ups, and double unders.
Wednesday – Deadlift day! Then our WOD is a fun chipper of rowing, doubles, and dumbbell snatches galore!
Thursday – All the running, get ready! Longer metcon day full of running, dumbbell walking lunges, and strict pull-ups.
Friday – Grab a barbell for some clean and jerks! And then more clean and jerks for your metcon!
Saturday – Let’s hope your costume doesn’t get in the way of your WOD! Grab a partner and get ready!!
Sunday Open Gym only!
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RISE Look Ahead
Monday – Working on those boulder shoulders! 1:05 on/25 sec off
Tuesday – Strength Day!! Alllll the legs!
Wednesday – Cardio Core Tabata! 20 sec on/10 sec off
Thursday – Spartanish Training! 1:15 on/15 sec off
Friday – Full Body! 3 mins on/1 min off
Saturday – Costume Partner WOD!!
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Keep working for what you want! As always, we’ll see you at the box!
