Too much candy followed by burpees leads to that pic above 😉 Hard to believe we’re entering the last 2 months of the year. Are you closer to achieving your goals for the year? We sure hope so! If not, think back to your goals and about why you started. The year isn’t over!! There is still time to make progress. Don’t slash your other 3 tires just because you got 1 flat.
You still have over 60 days to keep working towards your goals. Talk to your coaches, make a plan, take it one day at a time and stay consistent! Need to change things up, go try a RISE class and get your butt kicked in a whole new way 🙂
Here’s your look ahead…
Monday – Who’s ready to PR your shoulder press? Working up to a heavy single, possible new 1RM, then 2 drop sets of max effort push press. Afterwards, 8 minutes of double unders, kbs, and pull-ups.
Tuesday – Back squat day! Working up in percentages. Then, a 12 minute triplet of double unders, wallballs, and t2b.
Wednesday – Snatch singles for our Halloween weightlifting. CrossFit’s favorite rep scheme in our metcon of bar facing burpees and hang squat snatch before you’re off for tricks or treats!
Thursday – If you eat too much candy, your gymnastics work today will be much harder! Pull-up work, handstand work, and l-sit practice. Afterwards, a little interval work on the rower, the bike and in the rope.
Friday – Time to deadlift! Hopefully we see a lot of gold stars and PRs! Then, a 12 minute AMRAP of running, pistols, and pull-ups.
Saturday – A fun partner WOD of rowing, lunges, and running! Let’s work off all the candy from the week….you know you’re going to eat some!
Sunday Oly with Becca is back this week! We’ll see you there!
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RISE Look Ahead
Monday – Glycolytic Interval – 45 sec on/15 sec off
Tuesday – Functional Fitness focus – 1:20 on/30 sec off
Wednesday – Strength day!!
Thursday – Tabata cardio day – 20 sec on/10 sec off
Friday – Glycolytic Interval – 40 sec on/20 sec off
Saturday – Spartanish Leg day! 1:05 on/25 sec off
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As always, we’ll see you at the box!
