Thanks to everyone who joined us this Saturday for the Naughty or Nice WOD and gave a gift for Operation Christmas Child! We had such a fun morning with everyone!! I’m sure you’re all on the nice list after the amount of toys we loaded into Coach Sarah’s car and by being able to give $700 to help towards packing and shipping 50 boxes! You guys are the best and we’re so thankful for y’all!
It’s going to be a great week at CFP and RISE! Here’s your look ahead…
Monday – Working against an 8 minute clock for 4 sets…running, power cleans, burpees and pull-ups!
Tuesday – First up, ring muscle up progressions. After, some intervals or biking, strict hspu, rowing, and strict pull-ups (rx+ ring MU).
Wednesday – Back squat day! Then, 12 minutes of single arm overhead squats, t2b and burpees!
Thursday – Some accessory work of z-presses and bent over rows. Afterwards, 4 rounds of running, push-ups, more running and push presses! See ya arms!
Friday – Deadlift day! Then, 16 minutes of single arm kettlebell deadlifts, single arm swings, and overhead walking lunges! Sore butts on Saturday 😉
Saturday – Partner WOD of course! Grab a partner to share the running, power snatches, overhead squats, and burpees with!
Sunday – Open gym at 11 and Olympic Lifting with Becca at noon!
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RISE Look Ahead
Monday – Tabata! All the core and thrusters! 20 sec on/10 sec off
Tuesday – Shoulder focus today! 1:20 on/30 sec off
Wednesday – Leg day! 45 sec on/15 sec off
Thursday – But did you die!? 1:30 on/30 sec off
Friday – Strength day!!
Saturday – Working against a 5 minute clock! The faster you go, the more rest you get 😉
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Plan out your week and when you’ll be getting those workouts in! As always, we can’t wait to see you at the box!
