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)

:30 Seconds
Easy Jog
Quad Stretch
Knuckle Drags
Straight Leg Kicks

Medium Jog
Walking Samson
Walking Spidermans
Slow Air Squats

Fast Jog
Toe Walk / Heel Walk
High Knees
Butt Kickers

Pigeon Pose – 1 Minute Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right 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.

Ankle Stretch – :30 Seconds Each Leg
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.


Warm-up (No Measure)

Pull the Weight
When rowing, athletes can imagine that there is a weight attached to the chain 500 meters in the distance. With each stroke, the weight gets a little closer to the front of the erg. Imagining an external object being pulled in makes it more likely that athletes will use their whole bodyweight to move the weight as opposed to just one part of their body.

Movement Prep
:20 Second Easy Row
:20 Second Medium Row
:20 Second Fast Row

Continuous For 1:00

Fall More
The proven way to run faster is to fall more. The further athletes fall forward, the faster they will go. The more upright they are, the slower they will go. A more pronounced angle of falling is the "go button". To avoid actually falling, athletes will have to naturally increase the frequency of their stride. This means taking more steps over the course of their 400 meter runs.

Movement Prep
5 "Falling" 50 Meter Runs


Metcon (Time)

"Boat Race"
3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds

A simple, but effective combination of running and rowing intervals today. Athletes will Row 500 Meters and Run 400 Meters, resting 3 minutes between each of the three rounds. Their score is the cumulative time (including rest) it takes them to complete the three rounds. If unable to run, complete one of the following:

3 Rounds: 1,000 Meter Row (Rest 3 Minutes Between Round)
40/28 Calorie Schwinn Bike
28/20 Calorie Assault Bike

Speed on both the row and the run are important today, but since the row comes first, we can start by talking through the pace there. A good starting place for athletes is to row right around their 2k row pace per 500 meters. If they are comfortable running quickly under fatigue, we can even aim to go a few seconds faster than that pace. Whenever we row in a workout, we have to take into account the difference a few seconds makes in the grand scheme of what other movements are included. For example, rowing at a 1:35 pace vs. a 1:40 pace per 500 only results in a 5 second difference, but is quite a bit more difficult in the effort it takes to complete. With the run to follow, we want to make sure we balance out these two movements. If going 5 seconds slower on the row means they can go 10 seconds faster on their run, they will have a better overall time. Both movements are meant to be fast each round, especially with the rest included, but finding this balance will results in the best possible scores for individuals.