CROSSFIT 1.12.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

New Schedule Starts Today!

– 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 second meeting Sunday 24th from 10am – 11:30am! Everyone is invited to attend. For more information talk to your coach!

WARM-UP

5min Light Stretch

EMOM for 12min

– ODD: 16/12 CAL ROW

– EVEN: 40 DOUBLE UNDERS

WOD

3 Rds: Metcon (3 Rounds for reps)

3min ON / 3min OFF

– 6 – 9 – 12 – 15 – 18 . . .

– THRUSTER 95/65

– TOES TO BAR

SWOLE WOD

4 – 6 SUPER SETS

– 6 ARNOLD PRESSES

– 12 BENT OVER FLYES

Rest 1min

– 6 BICEP CURLS (PER ARM)

– 12 FRONT RAISES

Rest 2min

Heavy weight is not necessary…perform

reps as slow as possible.