Thanks for making Rise such a fun place by participating on theme Wednesday! Today is the start of our new theme-mismatch!

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)

Congrats to Carlo the 2013 Pan American bronze medalist! Congrats to Steve, the 2013 Pan American Weightlifting silver medalist

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 Sheet for today.

4. CrossFit Rise Kids has begun. 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:

3X5 Push Press @ 75% 1RM

Conditioning:

12 minute AMRAP of:
4 Handstand Push Ups
6 Chest to bar Pull Ups
8 KB/DB Squat Snatch, alternating ~ 30lb

CFRise Endurance S&C

4 rounds for time:
50 Russian KB Swings (35/26)
400m Run
10 Ring Push ups

CF Skill

Deadlift

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).

Cost for Rise members – Nothing! Nada! Zilch! (There is a nominal fee for non-members)

The key is movement. Movement is the foundation that supports performance. Movement is the medicine to ward off injury.

What you get:
- Your individual movement test results
- Specific corrections you need to battle your primary movement flaw
- Learn how to solidify your movement foundation – this can raise your performance ceiling and reduce risk of injury

2. Murph Day on Saturday, June 29th. Please bring your donations benefiting the Wounded Warrior Project.

3. High Speed Treadmill Sign Up Sheet for Tuesday, June 18th.

4. CrossFit Rise Kids begins today starting at 1:15-2:15!

5. Please prepare yourself for the 30 Day Paleo Challenge (Monday, June 24 to Tuesday, July 23)

WOD

Strength:

4 sets of:
1 Power Clean + 1 Clean + 1 Jerk – 65% (of squat clean)

Conditioning:

3 or 4 sets:*
5 Hang Power Clean 115/85lb
10 Shoulder to Overhead 115/85lb
20 Box Jumps 24/20”
200m Run
rest 1:1
*(25 minute total time cap)

Lift Big Carlo!

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).

Cost for Rise members – Nothing! Nada! Zilch! (There is a nominal fee for non-members)

The key is movement. Movement is the foundation that supports performance. Movement is the medicine to ward off injury.

What you get:
- Your individual movement test results
- Specific corrections you need to battle your primary movement flaw
- Learn how to solidify your movement foundation – this can raise your performance ceiling and reduce risk of injury

2. High Speed Treadmill Sign Up Sheet for Tuesday, June 18th.

3. CrossFit Rise Kids begins Monday June 17!

4. Please prepare yourself for the 30 Day Paleo Challenge (June 24 to Tuesday, July 23)

WOD

Happy Father’s Day Rise Daddy’s!

Open Gym today from 12:30p – 2:30p

Inspiring watching folks in their 80′s competing in a sport they love.

1. 2013 Masters Pan American Weightlifting Championship will be held at the Westin in Itasca this Friday – Sunday. Best of luck to Carlo, Laura, Steve and Jill! Lift Big!!!

2. 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).

Cost for Rise members – Nothing! Nada! Zilch! (There is a nominal fee for non-members)

The key is movement. Movement is the foundation that supports performance. Movement is the medicine to ward off injury.

What you get:
- Your individual movement test results
- Specific corrections you need to battle your primary movement flaw
- Learn how to solidify your movement foundation – this can raise your performance ceiling and reduce risk of injury

3. High Speed Treadmill Sign Up Sheet for Tuesday, June 18th.

4. CrossFit Rise Kids begins Monday June 17!

5. Please prepare yourself for the 30 Day Paleo Challenge (June 24 to Tuesday, July 23)

WOD

Partner AMRAP WOD:
5 minute AMRAP:
5 Power Snatches 95/65lb
5 minute Rest
5 minute AMRAP:
10 KB Swings 1.5/1pd
5 minute Rest
5 minute AMRAP:
5 Power Cleans 135/95lb
5 minute Rest
5 minute AMRAP:
20 Wall Balls (20#/14#)
5 minute Rest
5 minute AMRAP:
5 Deadlifts 185/135lb
*One partner works while the other rests.