Thursday, September 28, 2017

Wednesday, September 27, 2017
September 26, 2017
Friday, September 29, 2017
September 28, 2017

Thursday, September 28, 2017

Announcements!

Our t-shirts have been delayed because of the hurricane…
the shop was without power for a week!
We hope to have them sometime in the next week!

The Battle for the Booty standards are up!
We are excited to be hosting this competition at our box for our members!
The Event will be held on Saturday, October 14th ~ 8:30 – 4:00
Last year’s competition was a great success and we hope to have even more of our members take advantage of this fun Saturday with lots of friends!!!
Take a look at the standards and choose the level that is best suited for you…
then sign up in RhinoFit under your level. Participants will be competing against others in the same level.
The Deadline to sign up is Saturday, October 7th!
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Warm-up:
With a 15 minute running clock spend 5 minutes on each:
1. Crossover Symmetry
2. Run 200 meters, 10 GHD Sit-ups (use a spotter if needed to practice),
10 pull-ups, 10 ring dips

3. Box shoulder stretches, Prone and supine scorpion, foam roll

Skill:
The Ring Muscle-up 
Jack in the Box

WOD for time:
Buy in: 400 meter Run
21 GHD Sit-ups ← scale to weighted sit-ups 25/35#
7 Muscle-ups ← scale to Jack in the Box
15 GHD Sit-ups
5 Muscle-ups
9 GHD Sit-ups
3 Muscle-ups

Cash out: 400 meter Run

Post-WOD:
400 meter recovery walk with pinch grip carry
Cobra to Childs Pose
Foam Roll

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