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)

Cone Game
Place cones in the center of the room with athletes paired up across from each other. Athletes will assume the bottom of a squat to begin. The coach will call out cues such as “knees, head, feet, shoulders, etc.” and athletes will touch both hands to that body part. When the coach says “cone!” both athletes will attempt to grab the cone. The coach chooses a penalty for the losing athletes. Partners can shift down one cone following each round to face a new opponent. You can also play elimination after a few rounds and determine a winner.

:30 Seconds
Push-up to Down Dog
Air Squats
Active Spidermans
Banded Air Squats
Active Samson

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

Warm-up (No Measure)

Chest Stretch – 1 Minute
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between sides for a minute.

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

Warm-up (No Measure)

Ring Dips
Hollow Body
Beginning with the support position when locked out on the rings. Being able to support yourself on the rings is a prerequisite to a ring dip. When locked out and stable, we want athletes in a hollow body position. Squeezing the butt and the belly at the top of the dip while having feet slightly in front of the rings will ensure that this hollow position is found.
Rings Close
One thing that will keep athletes stable when locked out in the hollow body position is pulling the rings in close. Unlike a stationary dip, the rings are attached to straps and want to move freely through space. We have to prevent them from doing that by pinning them to the side of the body. The closer they are, the more this movement will actually feel like a stationary dip. Letting them get away from the side make the dip exponentially harder and puts the athlete at a risk of injury. Even if athletes are going banded, still want those rings tight to the side.
Elbows Back
Once the rings are close and athletes are in a hollow body position, we can start to talk about the descent to the bottom of the dip. To initiate this movement, we will send the elbows straight back. Note that the elbows are traveling straight back and not out. Elbows tracking out will make it difficult to keep the rings close while lowering. This elbow back position gets athletes into the vertical forearm position we also talk about in the push-up.

Shoulders Below Elbows
At the bottom of the movement, shoulders below the elbows will be considered full range of motion. Really want to make sure that the above three criteria are being followed before we talk about range of motion. If athletes are reaching full range, but the rings are far away from the body and their feet are behind them, it puts them in a vulnerable positions and at a much greater risk for injury.

Movement Prep
:10 Second Ring Support Hold
:5 Second Ring Negative
3 Ring Dips

Clean Warm-up


Elizabeth (Time)

Clean, 135# / 95#
Ring Dips

Movement Substitutions
Reduce Reps
Banded Ring Dips
Stationary Dips
Banded Stationary Dips
Jump to Support on Rings (control down)