WOD - FRIDAY, DECEMBER 20TH 2013

* THERE WILL BE NO CLASSES SATURDAY OR SUNDAY.  WE WILL BE HOSTING THE USA WEIGHTLIFTING CERTIFICATION.  WE WILL HAVE OPEN GYM ON SATURDAY NIGHT FROM 5PM - 6:30 PM. SORRY FOR THE INCONVENIENCE.

** 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

**** HAPPY BIRTHDAY MEG, AND JENN D!!!
WARM-UP
500M ROW
10 KB SWINGS - LIGHT
10 KB SWINGS - MEDIUM
10 KB SWINGS - HEAVY
REVIEW AND DRILL MUSCLEUPS
* PRACTICE HSPU FOR 3 MIN *



WOD
"NATE"
AMRAP 20 MIN
'NATE"
2 MUSCLE-UPS
4 HSPU
8 KB SWINGS (70/53)

* MOD 1 = BAR MUSCLE-UPS
* MOD 2 = 4 RING ROWS AND 4 PUSHUPS PER ROUND

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

RESULTS FROM 12/19/13