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)

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Foam Roller Dodgeball
Divide class up into two teams with cones separating the room into two halves. On each end, setup a bench or a box with 3 foam rollers stacked tall on each. The goal of the game for each team is to knock down all of the foam rollers before the other team. If an athlete get hits with a ball or has their ball caught, they must perform 3 air squats in a "penalty” area before coming back into the game. Teams can have 1 athlete guarding the foam rollers at a time. Play a "Best of 3” series or as a 10-15 minute AMRAP. If unable to play dodgeball, another option could be to play foam roller bowling with medicine balls.

Ankle Stretch – :45 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Pigeon Pose – :45 Seconds Each Side
From a pushup position, sweep one leg beneath your body. With your leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Couch Stretch – :45 Seconds Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible. Slowly bring the opposite foot up in front of you and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch


Warm-up (No Measure)

Midline Stabilization
Every movement we do involves some sort of midline stabilization. It is more common to think about this in weightlifting and gymnastics, but it is also important when running. If the midline is locked down correct, the only things that will move will be the arms and the legs. If not supported correctly, the torso and hips tend to rotate and move less effectively. The drill we work in movement prep will prepare athletes to stabilize their midline and reduce vertical motion.

Vertical Movement
Previously we have spoken to athletes about how a machine like the rower only rewards horizontal movement and not vertical movement. The same goes for running. Vertical oscillation of the body can take away from moving productively forward. Vertical oscillation looks like athletes bouncing up and down, which can be seen by looking at the change in position of the top of their heads. When athletes avoid this vertical bounce, they are able to move in the correct direction and with less overall impact on the lower body.

Movement Prep
"James Bond” Drill:
Athletes will clasp their hands together in front of their body and point them straight ahead. Bracing their midline, they will begin to pull with their hamstrings to jog in place. A partner will be there with a hand just above their head to help them avoid bouncing up and down. After jogging in place for 20 seconds, athletes will run forward for 50 meters trying to keep their hands pointed at the same target throughout. Keep the hands straight means they are stabilizing correctly and moving productively in the right direction.

Roll vs. Rigid
Staying on the theme of stabilizing the midline with the burpee. It is common to see athletes roll down into a burpee with a loose body. While this still hits the standard of the burpee, the cycle time is much longer. Keeping a rigid midline will help athletes move better and more quickly.

Movement Prep
3 Push-ups
3 Frog Hops
3 Burpees


Metcon (Time)

"Surfer on Acid”
3 Rounds:
400 Meter Run
21 Burpees

Three rounds for time of running and burpees. If athletes are unable to run, they can complete a 500 meter row in it’s place. The burpees are not over a bar or to a target, so all we can look for is full extension and a small jump at the completion of each rep.

The reason we are running a full 400 meters in the practice round is to help athlete find their max sustainable pace on the run. We will also give athletes plenty of time to cool down following this rehearsal before the real deal. Max sustainable pace is the fastest pace that they feel like they could hold for all three rounds without slowing down while taking into account the added burpees. This movement can also be approached in a similar fashion to the runs. What is the fastest pace I can hold here without slowing down? Athletes can look at the time on the clock when they exit the gym after the first round to give them a target split to try and replicate for the following two. The second round will likely be the most difficult, so buckling down there both physically and mentally will be important.