2.3.17

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

“Light Fran”

12-9-6

– THRUSTERS @45/30

– PULL UPS or RING ROWS

STRENGTH WOD

1×2: Shoulder Press

2×2: Push Press

3×2: Push Jerk

WOD

TEAM OF 2

Switch after every Rd

20min: Metcon (AMRAP – Rounds and Reps)

– 8 OH LUNGES

– 8 BURPEES OTB

– 8 OH LUNGES

– 4 BAR MUSCLE UPS

Rx+ @115/75

Rx @95/65 & C2B PULL UPS