Thursday, July 18, 2013

WOD - FRIDAY, JULY 19TH 2013

GREG IS TOTALLY DISGUSTED IN JOE LEAVING OUT HIS CLIPS AND NOW BEING THE FIRST PERSON ON THE DOUCHE BAG LIST! WELCOME JOE AND IN YOUR HONOR YOU HAVE 50 BURPEES AND THE BELOW PIC POSTED TO THE WEBSITE!

WE LOVE YOU JOE AND WILL POST THIS PIC EVERY NIGHT UNTIL YOU COMPLETE THE BURPEES!!
8PM SQUAD!

HELLLLOOOO ELEMENTS SQUAD! CONGRATS AND WELCOME TO THE KIP FAM! ALSO PHOTOBOMBED BY WALTER!!

AWESOME. NOTTTTTTT!

video
- ANNE HITTING 160#

video
- CLEARY HITTING 205#

*******PLEASE READ BELOW AS MINDBODY WILL NOT BE UPDATED - GO BY THIS SCHEDULE NEXT WEEK!!!!!!***********
CROSSFIT GAMES WEEK - SCHEDULE OF CLASSES 
* MONDAY 7/22/13
6AM(SEAN.P) 7AM(SEAN.P), 8:30)SEAN), 5(CASEY), 6(CASEY), 8(SEAN.P)
* TUESDAY - 7/23/13
6AM(SEAN.P), 7AM(SEAN.P), 8:30(SEAN.P), 9:30(CASEY), 5, 6, 8 (SEAN. P)
* WEDNESDAY/THURSDAY/FRIDAY - 7/24-7/26
6AM, 8:30, 9:30, 5, 6 - ALL DAY CASEY
* SATURDAY - 7/27
OPEN GYM 9-10 - (MATT)
* SUNDAY AND MONDAY CLOSED- 7/28-7/29
* TUESDAY 7/30 = 6AM(CASEY),8:30(CASEY),9:30(CASEY),5,6,8 (SEAN. P)
* WEDNESDAY 7/31 = BACK TO NORMAL SCHEDULE!

*** BELOW IS THE LINK FOR "FLEX ON THE BEACH", THE FIRST CROSSFIT COMPETITION WE WILL BE HOSTING!  IT WILL BE ON THE BEACH ON SEPTEMBER 15TH.  HELP US SPREAD THE WORD, SIGN UP, OR LET US KNOW IF YOU WOULD LIKE TO VOLUNTEER FOR THE DAY!  PEOPLE WHO SPREAD THE WORD WILL BE APPRECIATED, VOLUNTEERS WILL BE GEARED UP AND FED, AND SIGN UPS WILL HAVE THE COMPETITION EXPERIENCE OF THEIR LIVES.  BAR CRAWL TO FOLLOW IN THE WEST END.  TEAMS OF FOUR.  GET EM IN!

***HAPPY BIRTHDAY LAURIE!!!

WARM-UP
200M RUN
50 ABMAT SITUPS
REVIEW ROPE CLIMBS
REVIEW AND DRILL SNATCH
(PASS THRUS/OHS/SNATCH BALANCE/FULL SNATCH)

STRENGTH
SNATCH EMOM FOR 12 MIN
(HAVE YOUR WEIGHTS SET UP AND READY TO GO)
5X1@80%
4X1@85%
3X1@90%

WOD
AMRAP 20 MIN
2 ROPE CLIMBS (10 RING ROWS = SUB)
10 OHS (95/65)
400M RUN


RESULTS FROM 7/18/13


ELEMENTS 6 RESULTS!



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