WOD - TUESDAY, OCTOBER 29TH 2013

6AM!

LISA AND CHRISTINE!

SEAN'S FIRST ROPE CLIMB!

6PM!

6PM!

ROBBBBB AND ILCH BACK ON THE DOUCHE LIST!

* SWEATSHIRTS HAVE BEEN ORDERED AND SHOULD BE HERE IN AROUND 2-3 WEEKS!

*** NOVEMBER 16TH, WE WILL BE HOSTING BARBELLS FOR BOOBS AND A END OF THE LURONG CHALLENGE PARTY STARTING AT 9AM.  AFTER BARBELLS FOR BOOBS WE WILL HAVE FOOD AND BOOZE. BARBELLS FOR BOOBS WILL HAVE DIFFERENT HEATS.  WE WILL DO SCALED WEIGHTS/RX WEIGHTS (135/95)/ELITE WEIGHTS(225/155) DOING "GRACE" (30 CLEAN AND JERKS FOR TIME).

#1. OLYMPIC LIFTING CLASS AT 9:00AM - 10:00AM - SATURDAYS 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

Exciting New Nutrition Option for CrossFit King of Island Park!

We’ve just started carrying FUEL FOR FIRE.  Their product is called a “Fuel Pack,” which is basically real food (bananas, apples, berries, sweet potatoes) and 10 grams of whey protein in a squeezable pouch.  It’s a Paleo-friendly alternative to gooey energy gels or chalky protein bars.  And they taste delicious. 

Fuel Packs are great for pre-workout, post-workout, as a protein-rich snack, or on Game Day between events.  They are super convenient—no refrigeration required, so you can just throw one in your bag and have real-food fueling whenever you need it. 

We will have samples tomorrow during classes for you to try...they run $3.50 a pouch or $30.00 for 10!

You can learn more about Fuel For Fire at www.fuelforfire.com or ask one of the coaches about it.  Eating Clean just got whole a lot easier!

WARM-UP
250M ROW
1 MIN ME PUSHUPS
20 STRICT T2B
10 BACK SQUATS BAR
10 JUMPING SQUATS BAR


STRENGTH
* THE FOLLOWING BELOW IS YOUR WARM-UP FOR YOUR 20RM*
PERCENTAGES ARE OFF YOUR 1RM (PLEASE KNOW YOUR WEIGHTS BEFORE YOU COME IN!)
50%X5
60%X4
70%X3
80%X2
90%X1
(1 SET EVERY 2 MIN)

THEN:
ADD 5# FROM LAST WEEKS 20RM FOR 1 SET


WOD
500M ROW X 5
- REST 2 MIN IN BETWEEN EACH SET
- SCORE = BEST AND WORST ROW

RESULTS FROM "SANDY"

"RESULTS FROM SANDY"

2014 PREP TEAM RESULTS!