
Thanks for making Rise such a fun place by participating on theme Wednesday! Today is the start of our new theme-mismatch!
Weekly Announcements:
1. CrossFit Rise is partnering with Modern Athlete Physical Therapy to perform movement screens for CrossFit Rise members and friends.
Monday – June 24 – all class times
Saturday – June 29 – all class times
Sign Up for your time – testing will be performed in small groups before or after classes (expect approximately 30 minutes to complete a group).
2. Murph Day Saturday, June 29th. Please bring your donations benefiting the Wounded Warrior Project.
3. High Speed Treadmill Sign Up for Tuesday, June 25th.
4. CrossFit Rise Kids today at 1:15-2:15. Join in on this session or sign up for the next beginning Monday July 22!
5. Please prepare yourself for the 30 Day Paleo Challenge (Monday, June 24 to Tuesday, July 23)
6. Please support our fellow Riser Ellen Goffin in her fundraising effort benefiting Crohn’s & Colitis Foundation of America. Donations can be made here.
WOD
Strength:
5X3 Back Squat @ 70%
Conditioning:
“Death By Ball Slam with a 2 Burpee Buy In”
Perform 1 ball slam the 1st minute, 2 ball slams the 2nd minute, 3 ball slams the 3rd minute and so on until you cannot complete the required reps within the minute.
*At the top of each and every minute do 2 burpees before starting your ball slams. Focus on landing flat footed, toes forward and in the athletic position throughout your burpees.
**Select appropriate weight
Post WOD:
3X10 Good Morning
CF Skill
Hand Balancing (Handstand, Handstand Push Ups, Kipping Handstand Push-Ups)





















