COACHES CORNER

CrossFit & Bootcamp Programming / Week of April 23rd, 2018

Monday Warm-up 2 min bike/row/run   10 up to down dog 10/side lying hamstring stretch 10 crossbody kicks 10 scorpions 10 rollover v-sits   10 bootstrappers 10 heel toe rockers   On coaches command: 10 squat therapy squats   Workout Backsquat E4M for 12:00 (3 sets) 8 @...

Rookie Rumblers: How to Attack The Week

Rookie Rumble peeps - it is almost time for us to compete! The competition is this Saturday at CrossFit Lower Town at 9145 General Ct. Plymouth, MI 48170. Registration opens at 7:30 am, announcements and the national anthem with be at 8:40 am and the competition...

CrossFit & Bootcamp Programming / Week of April 16th, 2018

MONDAY  WARM-UP Tabata Jump Rope SU Side to Side Front to Back In and Out High Knees Butt Kickers DU Practice DU Practice   Front squat clinic Rope climb clinic Bar MU clinic   WORKOUT @ 0:00... For time: 5-4-3-2-1 FS from floor 225/155 Rope Climb Box Jump Over 30/24”...

CrossFit Programming | Week of April 9th, 2018

Monday  A. Warm-up 2:00 row/AB/DU practice, then… 10 lying hamstring stretch 10 crossbody kicks 10 scorpions 10 lying v-sit stretch 10 bootleggers 10 hell to toe rocks   Squat Prep Quick discussion on finer points of a great back squat 10 squat therapy against wall as...

CrossFit & Bootcamp Programming I Week of 04/02/2018

Rise Peeps! Today is the day! We have taken back control of programming. A little backstory for those of you who have joined us since September 2017. Nicole and Nick wrote all of our programmig for years, with tons of success and decided to hamd over the reigns to...

2018 Membership Options

Hey everyone! We just wanted to send out a reminder that the new pricing will be effective as of 4/1/2018. *If you are on a term commitment, your membership will not change until it is over, unless this price change is advantageous to you, in which case we will lower...

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Modification Can Make You Fitter

There is a difference between ignoring pain and pushing past discomfort. Those who learn to push past discomfort will progress faster while those who ignore pain will be seriously hindered in continuing to get better. You NEED to go HARD but you better go SMART too....

CrossFit Programming | Week of August 28th, 2017 | Rise Athletics

Monday  A. E2M for 10 3 DL @ 80%   B. AMRAP 18: With a partner, alternating complete sets 24 wallballs 24 sit ups 24 russian KB swings *try for unbroken on every set!!*   Tuesday  A. E2M for 10: 10 alternating DB strict press   *AHAP *All must be heavy but can build....

Making the most of your time at Rise Athletics.

Trust us. We understand busy schedules. In fact, many of the members we have here at Rise Athletics initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time. That’s why we’ve put together this list of...

How to master pull-ups: CrossFit 248’s strict pull-up program

Pull-ups are a tough but awesome movement that we often see as a goal for our members. Whether strict pull-ups, kipping pull-ups, butterfly pull-ups, bar muscle-ups or ring muscle-ups are the goal, it all starts here with the strict pull-up. At CrossFit 248, we have a...

WOD 072813

Strength: 12 minutes to find 1RM Snatch METCON: Run 800m 15 T2B 20 KB Swing 32/24kg Run 400m 20 T2B 25 KB Swing 32/24kg Run 200m 25 T2B 30 KB Swing 32/24kg For time.