Who wants to win some moo-la to spend on January 2nd!? Everyone could use a little extra dough after the holidays right!? Well then, it’s pretty simple…every time you come to workout, check-in at CFP or RISE on Facebook or Instagram and use the hashtag #cfpholidayburn16 or #riseholidayburn16. The top 10 with the most check-ins will be entered in a drawing and a lucky 3 will win a gift card with cold, hard cash to spend!
You can share your workout, share a picture, tag friends, or just check-in, but you must use the hashtag – that way everyone’s posts are searchable and we can tally up who wins! We hope this encourages you to continue making your health and wellness a priority over the holidays. We’re ready to kick off 2017 nice & strong!! You with us?
We’re ready for an awesome first week of December! Here’s your look ahead…
Monday – We begin our week with some snatch work! Every 3 minutes you’ll complete 3 reps, climbing in weight. Then you have an 8 min AMRAP of power snatch, push press and box jumps. We have a little bonus work afterwards of some plank work to really fry your shoulders 😉
Tuesday – Paused front squats today! You get to decide how many reps, 4-6 every 3 minutes for 5 sets. Your metcon today is 1 minute interval work of wallballs, push-ups, and goblet reverse lunges. Work hard for those 60 seconds because then you get to rest!
Wednesday – Deadlift day! 3 reps every 3 minutes for 5 sets, climbing weight. Then, a 15 min AMRAP of some ground to overhead and burpee pull-ups, broken up by some 100m runs. Sounds spicy!
Thursday – Some super set action today of bench press and bent over row! Afterwards, everyone will complete a 1000m row buy-in and 5 rounds of wallballs and ring dips, oh my!!
Friday – We start off with a not-for-time wod of pull-ups or muscle-ups, KB snatch and dubs. Then, for time, we’re completing Helen!
Saturday – Grab your best partner for Viola today!! This girl WOD is no joke of thrusters, pull-ups and bar over burpees, thank goodness we get to split the work with a partner!!
Sunday Oly – A fun snatch complex, clean grip lift off and back rack lunges. Always a good time!
Ok, athletes, remember to start checking in & using those hashtags!! Can’t wait to see who our winners are! We’ll see you at the box!
