WOD – Thursday April 24th, 2014
April 23rd, 2014 |



Welcome to the Muscle Up Club, Steph & David!


Make Up Day

CF Rise Endurance S&C

2 minute ME Bar Over Burpees
–no break–
5 rounds:
10 Front squats 95/65lb
10 Shoulder to overhead 95/65lb
10 Front rack step ups 20″ 95/65lb
–no break–
2 minute ME Bar Over Burpees
*record max burpees before and after and wod time (subtract 4 min from their end time)

WOD – Wednesday April 23rd, 2014
April 22nd, 2014 |


Jason Romero who joined CrossFit Rise about 2 years ago never played sports growing up or worked out before…now he is an elite weightlifter hitting totals that qualify him in the American Open and featured on The Outlaw Way site. Watch him snatch and clean and jerk heavy here! ~Coach Justin


For time:
50 Burpees
20 Front Squats at 80% of 1RM FS
50 Burpees

CF Mobility & Skill

Snatch (Snatch, Hang Snatch, Power Snatch, Hang Power Snatch, Muscle Snatch)

WOD – Tuesday April 22nd, 2014
April 21st, 2014 |

The 2014 Reebok CrossFit Open ended a few weeks ago, but Brian and I wanted to express our gratitude to all of our members for a terrific overall experience. We are thrilled at the participation level from our athletes and the support each of you showed to your fellow Riser’s.


Judges, you are AMAZING! Thank you so much for helping us get through the huge volume of workouts each week for FIVE straight weeks! We feel very fortunate to have you special people in our lives.


Huge thanks goes out to Joey and Noelle of J&N Imagery for capturing some unforgettable moments in the 2014 Open. Your pictures are beautiful and I LOVE stealing them for the website. To those who did not participate, thank you for being patient with the disruptions to regular classes and for supporting your fellow Rise athletes. Hopefully, this year didn’t scare you off from competing in next years 2015 Reebok CrossFit Open. This was a tough set of workouts thrown at us by CFHQ, but we all rose to the occasion.


PR’s were set, expectations were smashed and on a few occasions weaknesses were exposed. These are the motivating moments that keep us striving to become better versions of ourselves. Very proud to be a part of this community with you folks.


The Outlaw Way – Connectivity


5 rounds for time:
400m Run
15 OHS 95/65lb

CF Rise Endurance S&C

Same as above.

WOD – Monday April 21st, 2014
April 20th, 2014 |


Great group of folks at The Outlaw Way Para Bellum Training Camp this past weekend. Thanks to the Outlaw crew from some valuable insight into our sport of fitness and thanks to the athletes that participated from all over the globe. Coach Roger, thank you for sharing your wealth of knowledge this weekend! We’re so fortunate to have someone of your esteemed expertise working with our Rise athletes.

Weekly Announcements


EMOM for 5 minutes:
2 Power Clean & Push Jerk @ 75-80% of 1RM
Then, when the clock hits 5:00-
2 minute AMRAP of:
Power Clean & Push Jerk @ 75-80% of 1RM
*Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.


For time:
Double Unders C: 200, P: 100, F: 50

3 rounds:
20 Overhead Walking Lunges C: 115/75lb, P: 95/65lb, F: 45/35lb
10 Strict Toes-to-Bar

Double Unders C: 200, P: 100, F: 50
(20 minute time cap)

WOD – Saturday April 19th, 2014
April 18th, 2014 |

Jason R. going big at The Outlaw Way – Para Bellum Training Camp with a 127kg/279.4lb Snatch (4kg PR).

Weekly Announcements

1. CrossFit Rise is hosting The Outlaw Way – Para Bellum Training Camp Friday, April 18th-Sunday, April 20th.
The class schedule for those days is as follows:
Saturday, April 19th – Gym closed
Sunday, April 20th – Gym closed


10a Track workout at Harper college with Troy and Josh.

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