WOD - FRIDAY, DECEMBER 13TH 2013

* CROSSFIT KIP HOLIDAY PARTY WILL BE SATURDAY, DECEMBER 28TH!  WE WILL START THE PARTY AT THE GYM AT 6PM, THEN HEAD OVER TO THE LOCAL ALE HOUSE AT 8PM!  MORE DETAILS TO FOLLOW WITH FOOD AND DRINKS!


** CHRISTMAS SCHEDULE IS AS FOLLOWS:
* MONDAY, DECEMBER 23RD = FULL SCHEDULE
* TUESDAY, DECEMBER 24TH (XMAS EVE) = 8:30AM AND 9:30AM ONLY W SHAUN CLEARY
* WEDNESDAY, DECEMBER 25TH (CHRISTMAS) = CLOSED
* THURSDAY, DECEMBER 26TH = 9:30AM AND 10:30AM  ONLY W ROB SANTORO.
* FRIDAY, DECEMBER 27TH - MONDAY, DECEMBER 30TH = NORMAL SCHEDULE
* TUESDAY, DECEMBER 31ST (NEW YEARS EVE) = NO 7PM AND NO 8PM
* WEDNESDAY, JANUARY 1ST (NEW YEARS DAY) = 10AM AND 11AM ONLY

$30 PRE-SALE.  IF WE DONT HAVE ALEAST 10 PREORDERS IN BY MONDAY, WE WILL GIVE YOU YOUR MONEY BACK AND YOU CAN ORDER THEM ON YOR OWN.

- EPISODE 2 FROM CROSSFIT'S GO SOUTH EPISODES.  SUCH AN AMAZING COMMUNITY!

WARM-UP
1 MIN DOUBLES
10 BOX JUMPS
REVIEW AND DRILL DEADLIFTS
10 DEADLIFTS (135/95)
*START BUILDING TO WEIGHT YOU WILL USE FOR WORKOUT!
** USING ABOUT 60% OF YOUR 1RM IS A GOOD WEIGHT FOR THIS WORKOUT!


HERO WOD
"MCGHEE"
AMRAP 30 MIN
5 DEADLIFTS (275/185)
13 PUSHUPS
9 BOX JUMPS (24/20)

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

RESULTS FROM 12/12/13