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| WE ARE PROUD TO ANNOUNCE THE MAN THE MYTH THE LEGEND RYAN OVERS WILL BE ON THE KIP COACHING STAFF! WELCOME PAL! |
* HAPPY BDAY BIGGGGG DOG MARCO!
** DONT FORGET TO ORDER KETTLEBELL KITCHEN OR CUSTOM FIT MEALS!
*** SWEATSHIRTS HAVE BEEN ORDERED AND SHOULD BE HERE IN AROUND 2-3 WEEKS!
**** MONDAY WE ARE DOING A HURRICANE SANDY WOD! ITS GOING TO BE MISERABLE LIKE THAT STORM, COME IN, REMEMBER THAT SHIT AND TAKE OUT SOME FRUSTRATIONS.
#1. OLYMPIC LIFTING CLASS AT 9:00AM - 10:00AM - SATURDAY ONLY! (STARTING NOV 2ND)
- EACH CLASS WILL CONSIST OF SNATCH/SNATCH ACCESSORY/CLEAN AND JERK.
- MUST SIGN UP FOR CLASS AND WILL BE CAPPED AT 20 PEOPLE.
- WE WILL BE SHARING SPACE W ENDURANCE GROUP
- MUST CHOOSE OLYMPIC LIFTING CLASS OR ENDURANCE CLASS.
#2. ENDURANCE CLASS AT 9:00AM - 10:00AM - SATURDAY ONLY! (STARTING NOV 2ND)
- EACH CLASS WILL CONSIST OF A MIX OF ROWING/RUNNING/BOXJUMPS/JUMPING ROPE AND OTHER BODYWEIGHT EXERCISES.
- MUST SIGN UP FOR CLASS AND WILL BE CAPPED AT 15 PEOPLE.
- WE WILL BE SHARING SPACE W OLYMPIC LIFTING GROUP.
- MUST CHOOSE OLYMPIC LIFTING CLASS OR ENDURANCE CLASS.
#3. OPEN GYM AT 10:00AM - 11:00AM. STARTING NOVEMBER 2ND. - SATURDAY ONLY
#4. CROSSFIT LIGHT CLASS STARTS MONDAY, NOVEMBER 3RD AT 1PM.
- EACH CLASS WILL INCLUDE MOBILITY/CORE ABDOMINAL WORK/WOD
- CLASSES WILL BE MONDAY/TUESDAY/THURSDAY
PARTNER PERV SUNDAY
WARM-UP
400M RUN
25 PUSHUPS
25 AIR SQUATS
10 BOX JUMPS
REVIEW AND DRILL FRONT SQUATS
PERV WOD
IN A VISCIOUS SESSION W A PARTNER COMPLETE:
2400M RUN
3K ROW
75 FRONT SQUATS (TAKEN FROM GROUND) (135/95)
50 BOX JUMPS (24/20)
* MUST RUN TOGETHER
* ONLY 1 PERSON WORKS AT A TIME
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