Have you been a good CrossFitter this year!? Maybe Santa will bring you all sorts of PR’s, that’s what I’m asking for! Or at least maybe some new Nanos or Metcons 😉 Above is our Holiday Schedule for Christmas and New Years. There will be no Oly this Sunday, the 23rd. We will have open gym from 11am-1pm, so come get a good WOD in as we will be CLOSED Christmas Eve and Christmas Day! We will resume a normal schedule as of Wednesday the 26th starting at 9am.
We will have all morning classes New Years Eve and close at 1pm after the 12:15pm RISE class. New Year’s Day we will have Open Gym from 10am-12pm, so be sure to get your new year off on the best track and come in for a workout!! A normal schedule resumes Wednesday 1/2!
Be sure to schedule in those WODs this week between those last minute Christmas parties!! Here’s your look ahead…
Monday – Lots of AMRAPs! 3 in fact. A little barbell, burpees, bar work, box jumps and more…a little bit of everything on a Monday!
Tuesday – First up a metcon, 3 rounds of deadlifts and t2b. Should be a quick, grippy burner! Then, some accessory work, kettlebell RDLs, glute bridges, and side planks.
Wednesday – Push/pull today, floor presses and strict pull-ups. Afterwards, 3 sets against a 6 minute clock of wreck bag snatches, DU, and push presses….oh my.
Thursday – Hang cleans and clean work to start out! Then, every 90 seconds you’ll alternate between hang squat cleans and biking.
Friday – Hope your legs aren’t dead from Thursday…it’s back squat day! Finishing off with a set of 8! Your metcon is a chipper of running, dumbbell snatches, dumbbell suitcase carry lunges, and a final run.
Saturday – 12 Days of Christmas!!! I hope you’re good at counting backwards! Wear your favorite ugly sweater or your best Christmas socks if your heart desires! Should be a fun day!
Sunday – No Oly! Open gym only from 11am-1pm.
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RISE Look Ahead
Monday – Boulder Shoulders! 1:30 on/20 sec off
Tuesday – Strength day! Never skip leg day 😉
Wednesday – Core City! Tabata fun – 20 sec on/10 sec off
Thursday – Aerobic Capacity – 3 mins on/1 min off
Friday – Spartanish Training – 1:05 on/25 sec off
Saturday – Strength day! Building those shoulders!
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We’re ready to crush this last “normal” week before Holiday weeks take over! As always, we’ll see you at the box!
