CROSSFIT 10.21.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

INVITE A FRIEND TO TRY A CLASS

http://crossfitriptide.com/free-trial/

CROSSFIT AFTER SCHOOL PROGRAM IS HERE :

http://crossfitriptide.com/after-school/

ONLY 2 DAYS LEFT TO SIGN UP!

http://crossfitriptide.com/meal-plans/

A few words from the Chef :

Well, let’s start from the beginning. My name is Alex Merly and I am a Chef that decided it was time to bring healthy meals and healthy ideas to my Crossfit box and my Crossfit friends.

After working in restaurants and hotels for about nine years I resolved that I was tired of serving the same boring, fatty, bland foods and pursuit something more. I thought “Why not” and jump at it. A leap of faith.

And with the help and support of my awesome coaches and entrepreneurs we determined to make it tangible and offer it to the best people around us; my Crossfit friends. We offer a healthy meal plan to our box goers that they can pick up after a WOD, take them home or work and have a healthy, guilt free meal. And I decide it to broadcast the ups and downs (mostly ups, I hope) of our healthy meals and ideas.

So this is the beginning. Follow it till the end!

Stay Tuned at :

https://barbellplate.wordpress.com/

WARM-UP

Coach’s Choice

WOD

In Partners

Metcon (Time)

30min AMRAP

– 3 MUSCLE UPS

– 6 THRUSTERS @135/95#

– 9 HSPU

– 12 POWER CLEANS

– 12 TOES TO BAR

– 9 JERKS

– 6 PISTOLS (per side)

– 3 BURPEES OVER THE BAR

* BC *

30min AMRAP

– 50 CAL ROW

– 50 BURPEES

– 50 DB THRUSTERS

– 50 SITUPS

– 50 PUSH UPS

– 50 KBS

Rx PLUS

A. WARM UP

B. FRONT SQUATS

– 3 x 3 AHAP

C. WOD

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