Things are getting festive around here! Hope you’re getting in the spirit, and if not, just come do your snatches next to the Christmas tree! It will help 😉
Mark your calendars for Saturday, Dec. 15th – Body Fat Test of N.C. will be back at CFP/RISE! If you purchased 2 testing sessions when they were here last, be sure to book your follow up appointment. Didn’t get tested last time? Now is a great chance as we head into 2019! Check out the event page here and follow the link to get tickets.
And don’t forget about our Girls Who Lift class starting this January! Know any young girls, ages 10-16? Be sure to let them know, this class is designed just for them! We would love to fill up the class and teach some girls how fun it is to be strong!
Here’s your look ahead…
Monday – Starting the week with push press! Working up to a heavy 1RM, how many gold stars will we see? Then, a 12 min AMRAP of strict hspu, strict pull-ups and pistols.
Tuesday – Cleans from all the positions today. Then a few more in your metcon…3 rounds of hang squat cleans and burpee box jumps!
Wednesday – Deadlift day! Paused deadlifts actually, with some upside down work in between sets. Afterwards, 2 rounds of a little running, some wreck bag power cleans, and pull-ups.
Thursday – All the stuff today…some rowing, ring dips, biking, t2b, and renegade rows! An alternating E2MOM for 30 minutes!
Friday – Front squat day! Working up though percentages, then 4 reps as heavy as possible. After, grab your favorite wreck bag, you have 100 snatches for time!
Saturday – 30 min partner AMRAP! Start your weekend off right!
Sunday Oly with Becca has been so awesome lately! Come perfect those lifts and technique!
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RISE Look Ahead
Monday – Strength day!! Legs & core!
Tuesday – Anaerobic Interval – 30 sec on/20 sec off
Wednesday – Functional Fitness Focus – 1:20 on/30 sec off
Thursday – Glycolytic Interval – 40 sec on/20 sec off
Friday – Strength day!! Legs!
Saturday – Cardio – 1:05 on/25 sec off
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Keep it consistent as we head into this of busy! As always, we’ll see you at the box!
