WHY CROSSFIT RISE ABOVE?

WANT TO GET FIT?



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

CFRA Warm-up (No Measure)


2-3 rounds of 10-15 reps of:
Samson Stretch (15 seconds a side)
Dips
Sit-ups(GHD preferably)
Pass-throughs
Overhead Squats(with a bar)
Pull-ups
Lunges

work a 500m row in when possible

Metcon

Metcon (AMRAP - Reps)


3 min AMRAP
7 thrusters (95/65)(Masters:65/45)
7 box jumps

Record total reps
This should be performed "ALL-OUT" just like fran, you'll have a rest afterwards so go for it. Don't save anything!

Metcon (Time)


3 min AMRAP
10 wall-balls
10 box jumps
This should be performed "ALL-OUT" just like fran, you'll have a rest afterwards so go for it. Don't save anything!

Tabata This! (5 Rounds for reps)


Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps. E.G., 10, 22, 9, 15, 15 = 71