WOD - MONDAY, APRIL 15TH 2013

THE GIRLS AT KATH BRIDAL SHOWER.  A NICE SET OF RINGS FOR A PRESENT!  CONGRATS TO KATHLEEN AND SHAUN AND HOPEFULLY A MUSCLE-UP IS ON THE WAY.

* HAPPY BDAY TO THE BIG DOG KEVIN BRADY!!

**  THE GET JACKED FOR SUMMER CHALLENGE 

"GET JACKED FOR SUMMER" IMPORTANT DATES

Measurements and Pictures

#1 – All measurements and pictures will take place either Thursday, April 18^th or Friday, April 19^th.

#2 – Meeting Saturday, April 20^th at Noon!  We will have a 10 page packet of rules and regulations for the challenge.

Challenge Start

Monday, April 22nd

Challenge End

Friday, May 31st

Winner Announcement

Saturday, June 1st

THERE WILL BE A $50 BUY IN PER PERSON.

BOTH MALE AND FEMALE WINNER WILL RECEIVE

#1 - 3 MONTHS FREE MEMBERSHIP FROM CROSSFIT KIP!

#2 - FREE ELEMENTS PACKAGE FOR A FRIEND - NO COMMITMENT NOTHING REQUIRED!

#3 - CASH PRIZES FOR TOP 3 MALE AND FEMALE FINISHERS. AMOUNT WILL BE BASED ON NUMBER OF PARTICIPANTS!

*** REMEMBER NEW CLASSES ADDED TO THE SCHEDULE THIS WEEK!***

TUE - THUR - FRI - 8:30AM

TUE - FRI - OPEN GYM 10:30-12:30

WARM-UP

1 MIN DOUBLES

THEN:

10 BACK SQUATS W BAR

3 ROUNDS - 30 SEC ON-30 SEC OFF BACK SQUAT HOLD W BOUNCE @ BOTTOM

SKILL OF THE WEEK
2 ROUNDS
10-15 - RING DIPS
2-3 - ROPE CLIMBS

STRENGTH

BACK SQUAT 4X5@93% OF 5RM

- CHECK OUT THESE KIDS ROWING STATS.  HE WAS A BETTER ROWER THAN ANY OF US AT 13.

WOD

AMRAP 8 MIN

1K ROW/750M ROW

THEN: W REMANING TIME

1 BOX JUMP - GAMES STANDARD (24/20) 

1 MUSCLE-UP

2 BOX JUMPS

2 MUSCLE-UPS
3 BOX JUMPS
3 MUSCLE-UPS

....ETC

RESULTS FROM PERV SUNDAY!