Holy moly, we are a week out from Christmas Eve & 2 weeks out from New Year’s Eve!!! This year definitely flew by! We want you to be able to plan your workouts accordingly, so above are your holiday hours and they are detailed a little more below.
- Saturday, Dec. 23rd – normal hours – 830 & 930am CrossFit & RISE classes!
- Sunday, Dec. 24th & Monday, Dec. 25th – CLOSED! Merry Christmas!! We hope you are able to spend this day with family, friends and the ones you love!
- Tuesday, Dec. 26th – 9 & 11am CrossFit classes and 10am & 1215pm RISE classes. No early AM or PM classes.
- Wednesday, Dec. 27th – Saturday, Dec. 30th – normal hours.
- Sunday, Dec. 31st – Open Gym only – 12-130pm. No Oly today. (Be safe tonight!!)
- Monday, Jan. 1st – Happy New year!! 11am CrossFit & 1215pm RISE! Start your new year off on the right foot & join us to get your sweat on!
We’re excited to end the year on a high note & kick off 2018 with BIG goals ahead! We’re not afraid of hard work & are up for the challenge!
Here’s your look ahead…
Monday – Starting the week with a high hang snatch + hang snatch complex! Then, 4 rounds of burpee box jumps, strict hspu, chest 2 bar (rx+ bar mu) with some 100m runs in between.
Tuesday – A paused front squat + 2 front squats complex for our weightlifting today. After, a little chipper of DU + hang squat cleans! All the squats!
Wednesday – Deadlift day! Working through some percentages over 6 sets today. We finish up with 2 back to back metcons, first deadlifts & chest 2 bar (rx+ bar mu), then wallballs & DU.
Thursday – Today we metcon first with some intervals of rowing + max effort burpees until you hit 100 burpees! Afterwards, 3 sets of some single arm bent over row + evil wheels.
Friday – Power clean and jerks to start, working up to a heavy rep in 15 minutes. Then, our metcon is a fun little variation of Cindy, 5 pull-ups, 10 push-ups & squat jumps. 20 rounds or a 20 minute cap, whichever comes first!
Saturday – Today we’re counting down the 12 days of Christmas!!! Come get your sweat on in this fun & festive WOD1
Sunday – Merry Christmas Eve!! We are closed, see you on Tuesday!
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RISE Look Ahead
Monday – Anaerobic Interval – 30 sec on/20 sec off
Tuesday – Strength Day! And more Benchmark Testing!! It’s time for 7 mins of Burpees!
Wednesday – Aerobic Interval – 3 mins on/1 min off
Thursday – Anaerobic Interval – 20 sec on/20 sec off
Friday – Glycolytic Interval – 40 sec on/20 sec off
Saturday – Strength day! More Benchmark Testing! Today – Max Effort Plank hold as well as your 1k Row time!!
Can’t wait to see all the progress on these benchmarks in 2018!!
Merry week before Christmas!! We’ll see you at the box!
