Our goal isn’t to be the largest gym around, but to make sure that ALL of our athletes are achieving their fitness and health-related goals.Our CrossFit gym takes an active interest in each and every athlete whether they are the fastest, strongest athlete in the gym or the brand new member just working out for the first time. We want all of our members to get fit and stay that way for the rest of their lives.


workout of the day

CrossFit Rise Above - CrossFit


Warm-up (No Measure)

1 Minute
Easy Bike
Active Spidermans
Front Rack Stretch

:45 Seconds
Medium Bike
Active Spidermans
Childs Pose

:30 Seconds
Faster Bike
Push-up to Down Dog
PVC Pass Throughs

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats


Metcon (No Measure)

Rope Climbs
Stand & Reach
The rope climb can be considered more of a lower body and midline movement than a pulling movement. We can almost think of these as climbing toes to bars/air squats. One mistake that is often seen with this movement is the arms getting too involved. Just like in the toes to bar, the arms are there to hold on, but aren’t the main movers. To avoid using the arms too much, athletes can think about standing fully with the legs before the arms reach as high as possible. A secure foot lock is important in being able to use mostly legs here.

Movement Prep
3 Foot Locks
2 Foot Lock & Stands
1 Rope Climbs


Metcon (AMRAP - Reps)

Teams of 3
120/90 Calorie Schwinn Bike
75 Thrusters (95/65)
10 Rope Climbs
120/90 Calorie Schwinn Bike
75 Power Snatches (115/80)
10 Rope Climbs
120/90 Calorie Schwinn Bike
75 Clean and Jerks (135/95)
10 Rope Climbs
In this partner workout, athletes can break up movements as they see fit, finishing all of one before moving forward to the next. Weights on the barbell should be something that athletes are capable of performing at least 15 Thrusters and 10 Snatches/Clean and Jerks when fresh.