2.1.17

Announcements

Come Join us this Saturday as we kick off Phase 2 of our Nutrition Challenge. See Details Below:

We will be holding a nutrition workshop every Saturday during the month of February (4th, 11th, 18th, 25th).

The Nutrition “Talks” or “Lectures” held in January were to inform you the athlete, “Workshops” encourage your participation.

During the Workshops we will cover the following:
– Explanation of the APP we will use for tracking purposes
– Suggested Grocery List for the week
– Review of the Prior Week’s nutrition (done in partners)
– Question and answer of individual needs

Cost of Phase 2 will be $50 ($12.50 per workshop). To participate you must sign up for the entire month. How? Come on Saturday, we do the rest.

Riptide CrossFit – CrossFit

WARM-UP

– 500/400m ROW

– 5min Light Stretch

SKILL WOD

Find a suitable scale to perform the following safely and efficiently.

Metcon (3 Rounds for time)

35 HSPU (Rd1 for time)

3min REST

25 HSPU (Rd2 for time)

2min REST

15 HSPU (Rd3 for time)

OLYMPIC LIFTING

Metcon (3 Rounds for reps)

4min of WORK

– 9 JERKS

– 12 SQUAT CLEANS

– 15 POWER CLEANS

– MAX EFFORT BURPEES OTB

4min of REST

Rd 1 @155/105

Rd 2 @135/95

Rd 3 @115/75