Friday, June 21, 2019

Thursday, June 20, 2019
June 19, 2019
Saturday, June 22, 2019
June 21, 2019

Friday, June 21, 2019

Announcements!
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!

Coming Events!
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!
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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…
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AMRAP 10 min
•10 Wallballs (20/14)
•10 Walking Lunges (carrying wall ball)

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Core
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
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Prepare by watching the following videos before coming to class:
Back Squat
Wall Balls

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