CROSSFIT 1.4.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

New Schedule starts Jan. 11th

– 75 min classes

– New Class Times

Check out our events calendar!

http://www.crossfitriptide.com/events

SUNS OUT GUNS OUT 2

Jan. 30th Throwdown @ Riptide!

BARBELL CLUB

Join us for our first meeting this Sunday from 10am – 11:30am! Everyone is invited to attend. For more information talk to your coach!

WARM-UP

– 400m RUN

– 5 – 10min LIGHT STRETCH

STRENGTH WOD

Metcon (No Measure)

12 – 10 – 8 – 6 – 4 – 2

– STRICT PULL UPS or RING ROWS

– PUSH UPS or HSPU

– BARBELL CURLS (increase weight)

WOD

1 Rd: Metcon (Time)

– 2000m ROW / 1 MILE RUN

– 50 ALTERNATING PISTOLS @30/15

– 30 HANG POWER CLEANS @165/95

BOOTCAMP

——————————————-

– 1 MILE RUN

– 100 AIR SQUATS

– 75 KB SWINGS