We had an epic morning yesterday at CFP & RISE Charlotte! Some of the best costumes to date for our annual Costume WOD & our very first every Pumpkin WOD!! Haha lots of fun & laughs & fitness for sure!
It’s shaping up to be a great week. We’ll be placing the order for the hoodies & don’t forget our Recovery Packages that are available starting this week!! Get ready to recovery faster, better & stronger!
Here’s your look ahead…
Monday – Snatch day! Working some snatches from each position. Then, 3 rounds of running, t2b & clusters, oh my!
Tuesday – Restesting our 1RM Split Jerk today! Can’t wait to see all those gold stars! After, some tabata work of KBS, HR push-ups, box jump overs & abmat sit-ups.
Wednesday – 5 sets of rowing, burpee box jump overs & strict pull-ups (rx+ legless rope climbs). You’ll have 8 minutes to complete a set, so move it so you can get some rest!
Thursday – Starting with 4 sets of dumbbell z-press, single leg hip bridges & DU practice. The metcon is 3 rounds for time of push press, t2b & DU.
Friday – Ending our week with some paused front squat + regular front squat! Then a little chipper of running, abmat sit-ups, overhead squats & hspu.
Saturday – As always, a fun partner WOD! Grab a friend & come get a workout in!
Sunday Oly with Becca!
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RISE Look Ahead
Monday – Glycolytic Interval – 45 sec on/15 sec off
Tuesday – Aerobic Interval – 1:20 on/30 sec off
Wednesday – STRENGTH DAY!
Thursday – Glycolytic Interval – 20 sec on/10 sec off
Friday – Anaerobic Interval – 20 sec on/20 sec off
Saturday – Aerobic Interval – 1:05 on/25 sec off
As always, we’ll see you at the box!!
