Monday, December 16, 2013

WOD - TUESDAY, DECEMBER 17TH 2013

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- MARCO HITS 315!




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- ILCH HITS 325!



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KERI HITS 195!


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KAIT HITS 220!

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- KERI HITS 205!



BARB AND KATY!



* 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 JLP!

**** LAST DAY TO GET YOUR WRIST WRAPS PRE-ORDER IN. IF WE DON'T GET 4 MORE PEOPLE BY TOMORROW WE WILL NOT BE ORDERING THEM....

***** GREAT JOB TO THE ENTIRE GYM TODAY! 66 PR'S ON OUR 10RM BACK SQUATS. VERY PROUD OF ALL OF YOU!


- GO SOUTH EPISODE 4!



WARM-UP
1 MIN DOUBLES
10 KNEE UPS
10 T2B
REVIEW AND DRILL POWER CLEANS


STRENGTH
OFF OF LAST WEEKS 5RM TNG POWER CLEAN
80%X5
90%X5
100%X5
+5# FROM LAST WEEK X 5
* 1 SET EVERY 3 MIN

WOD
100-90-80
DOUBLES
20-30-40
T2B

RESULTS FROM 12/16/13

RESULTS FROM 12/16/13

2014 PREP TEAM RESULTS!



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