WOD - MONDAY, JUNE 10TH 2013

* HAPPY BIRTHDAY TO EVERYONE'S FRIEND, MY TRAINING PARTNER AND MY STRONG AND BEAUTIFUL WIFE MOLLY.  MOLLY IS THE REAL BRAINS BEHIND WHAT WE DO AT THE GYM AND DOES SO MUCH BOTH IN THE GYM AND BEHIND THE SCENES TO MAKE SURE EVERYTHING RUNS AS SMOOTH AS POSSIBLE!

** KEEP UP WITH YOUR CUSTOM FIT MEAL ORDERS! THEY HAVE BEEN DELIVERED FOR PICKUP AND TO GET YOUR NEXT MEALS ORDER BY MIDNIGHT TUE NIGHT!

                ********CROSSFIT KING OF ISLAND PARK BEACH DAY!************ 
TO CELEBRATE THE END OF PALEO CHALLENGE (BELATED) AND ALSO RAISE MONEY TO SUPPORT OUR GAMES TEAM ON THEIR TRIP OUT TO CARSON, CA TO REPRESENT CROSSFIT KING OF ISLAND PARK DURING THE REEBOK CROSSFIT GAMES IN JULY!

* GET YOUR TEAM READY!
* WHEN = JUNE 29TH
* WHERE = LAURELTON BEACH
* TIME = 9:00AM (TENTATIVE)
* WE WILL HAVE 4 ON 4 VOLLEYBALL TOURNAMENT! - $80/PER TEAM BUY IN
* WE WILL HAVE 2 ON 2 KAN JAM TOURNAMENT! - $30/ PER TEAM BUY IN
* WINNING TEAMS WILL GET 1/2 MONTH FREE MEMBERSHIP TO CFKIP!
* OPEN TO FRIENDS AND FAMILY! DON'T BRING A PROFESSIONAL VOLLEYBALL SQUAD TO KICK EVERYONE'S ASS!
* BRACKET STYLE TOURNAMENT.
* DEADLINE TO REGISTER = JUNE 22ND 2013!

2.5 YEARS AGO!

PRESENT DAY! WHAT A DIFF IN 2 YEARS.

WARM-UP
500M ROW
2 ROUNDS OF
15 AIR SQUAT
10 STRICT PULLUPS OR 1 SET NEGATIVE

STRENGTH
BACK SQUAT OFF OF TRUE 1RM
70%X3, 80%X3, 90%XAMRAP

WOD
5 ROUNDS
20 BURPEES ONTO A PLATE
10 FRONT RACK LUNGES (135/95)
4 ROPE CLIMBS

THESE NAMES ARE GETTING OUTRAGEOUS! RESULTS FROM ANOTHER CREEPY PERV SUNDAY!