1.11.17

Announcements

Accountability Groups Begin Today
Team up with 2 other people in your same class
Stay after class and do one of the options
1. LOOK GOOD: Focused on incorporating some globo-gym exercizes to build muscle, lose weight, trim core

2. LIFTING: Focused on improving strength and technique in Oly and Power lifting.

3. Rx+: Focused on improving skills and strength needed to take your fitness to the next level.

For best results, push your group to stick to one program for the next 4 weeks and communicate daily about your goals, performance, and nutrition.

Ask your coach for guidence..any program is universally scalable.

Riptide CrossFit – CrossFit

WARM-UP

EMOM for 10min

Even: 15 KBS

Odd: 10 BURPEES

OLYMPIC LIFTING

10 Rds:

15sec MAX POWER CLEANS 135/95

45sec REST

WOD

5 Rds: Metcon (Time)

– 5 DEADLIFTS @275/185

– 10 HSPU