Monday, December 23, 2013

WOD - TUESDAY, DECEMBER 24TH 2013

* GUYS WE ARE TRYING TO IMPROVE THE GYM AS MUCH AS POSSIBLE.  PLEASE FILL OUT THE SURVEY BELOW.  PLEASE FILL OUT REAL ANSWERS PLEASE.  ONLY ANSWER IF YOU ARE A ATHLETE AT CROSSFIT KIP.  IF YOU FOLLOW OUR PROGRAMMING OR PULL FROM OUR SITE PLEASE DO NOT FILL THIS OUT.

** UPDATE ON THE SATURDAY PARTY! WE WILL BE HAVING A NICE INTENSE MALE VS FEMALE FLIP CUP TOURNEY STARTING AT 6:30PM.  AFTER THE TOURNAMENT WE WILL HEAD OVER TO THE ISLAND PARK LOCAL ALE HOUSE WHERE WE WILL BE GETTING A GREAT DEAL. WE ARE GETTING CHARGED HAPPY HOUR PRICES FROM 8PM-11PM AND FOOD WILL BE INCLUDED FOR EVERYONE AT THE GYM!  IF YOU ARE NOT GOING TO COME TO THE PRE-GAME YOU CANT ARRIVE AT THE BAR UNTIL 8PM! 



SUPERCLEARY V TAI! PHOTO OFF!

COOL PANORAMIC SHOT! WHATS UP SUPERCLEARY!

6AM!

6AM!

THE OLD CROSSFIT REST POSE!

9:30!

9:30

9:30


* GREAT JOB TO ALL ON 12 DAYS OF CHRISTMAS! THAT WORKOUT WAS BRUTAL BUT AWESOME!!!!!

** CHRISTMAS SCHEDULE IS AS FOLLOWS:

* 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

WARM-UP
2 MIN DOUBLES (BURPEE RULE IN EFFECT!)
10 KB SWINGS (LIGHT/MED/HEAVY)
REVIEW AND DRILL HANG POWER CLEAN

STRENGTH
15 MIN TO FIND 3RM HANG POWER CLEAN

WOD
150 KB SWINGS FOR TIME (53/35) 
* SCORE TOTAL SETS TO FINISH AND TIME

CASHOUT = 250M ROW X 3 - REST 1 MIN - SCORE BEST AND WORST ROW

RESULTS FROM 12 DAYS OF XMAS!

12 DAYS OF XMAS RESULTS!

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