** LAST NIGHT SEAN, KIM, MOLLY AND I ALL WENT TO FELLOW CROSSFIT KIP ATHLETES NEW RESTAURANT 212 SUSHI LOUNGE IN RVC. THE FOOD IS AWESOME, AFFORDABLE AND JUST A REALLY NICE PLACE. WE HAVE SOME CARDS ON THE FRONT DESK FOR A FREE DRINK SO PICK ONE UP AND GO CHECK IT OUT!
*** HAPPY BIRTHDAY JILL! HAVE A GREAT DAY.
**** THANKS TO KETTLEBELL KITCHEN AND ANDY FOR THE AWESOME FOOD TODAY. PLEASE LET US KNOW ON THE COMMENTS/FACEBOOK PAGE OR IN CLASS WHAT YOU THOUGHT ABOUT KB KICTHEN AND THE FOOD!
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| 6PM! |
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| 6 PM! |
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| 6PM! |
WARM-UP
400M RUN
20 STRICT T2B
20 STRICT RING DIPS
REVIEW AND DRILL "DT" MOVEMENTS
STRENGTH
FIND 1RM "DT" MAX
1 DEADLIFT+ 1 HANG POWER CLEAN + 1 SHOULDER TO OH ANYHOW (STOH)
WOD
- ANY GIRLS TAKING OUT ANNIE?
- ANY GUYS TAKING OUT MR. FORTE???
"DT"
5 ROUNDS
12 DEADLIFTS (155/105)
9 HANG POWER CLEANS
6 STOH
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| In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. |
- ANY GIRLS TAKING OUT ANNIE?
- ANY GUYS TAKING OUT MR. FORTE???
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| RESULTS FROM 10/7/13 |
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| RESULTS FROM 10/7/13 |
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| 2014 PREP TEAM RESULTS! |
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