Day: October 6, 2016

Next set of Fundamentals:
9 fundamentals movements: Friday Oct 21st 2000hrs
Gymnastics: Sunday Oct 23rd 1100hrs
Olympic Lifting: Tuesday Oct 24th 2000hrs

This is for everyone, new members and current members. Each session is about 1hr30min. We’ll be covering everything you need to get started. If you’ve been doing CrossFit for a while, you’ll find plenty of time to review your skills, progressions and technique. Fundamentals classes will be posted on the Rhinofit calendar for you to sign up.

Oly lift W5D3

Push press 2-2-2-2-2
Jerk 1-1-1-1-1

METCON

2 rounds for reps:

1min sled push 370/280
1min shuttle run 30ft
1min strict pull ups
1min burpees to a 6inch target

2min rest between rounds