HAPPY BIRTHDAY FRED!!!
No swimming with Coach Chip today! Look for him M/T/W and Friday next week, 7:30-8:30 AM – North County Pool. If you would like to meet with him at another time please speak to your trainer!
TEAM WOD Tonight at 6:30 PM with Coach KIM!
Sign up in RhinoFit! Yes, you can do both the regular WOD and the Team WOD on Friday!
Are you doing your push-ups? …It’s week 3!
Back Squat for load:
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5+ reps @ 85%
3 min rest between lifts
Percentages are based on your max lift from the CrossFit Total
Come to class with your percentages calculated…
AMRAP 10 min
•10 Wallballs (20/14)
•10 Walking Lunges (carrying wall ball)
2 sets not for time: accumulate if needed
1 min plank (elbows)
1 min right side plank
1 min left side plank
1 min Superman hold