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| 7PM! |
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| JANEY! |
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| 8:30 |
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| 8:30 |
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| THE OGGGGGGG! |
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| 8:30 |
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| 10:30! |
** 7AM OPEN GYM HAS BEEN CANCELLED FOR GOOD. WE HAD A AVERAGE ATTENDANCE OF 1.9 PEOPLE PER CLASS FOR 2.5 WEEKS. WE SAID WE NEEDED 6+ FOR IT TO REMAIN. SORRY IT HAS BEEN CANCELLED AS OF TODAY.
*** GAMES SEASON IS RAPIDLY APPROACHING! FOR THOSE OF YOU WHO COME TO THE GYM EVERYDAY, BUST YOUR ASS PLEASE SIGN UP. EACH YEAR EVERYONE ASKS, IS MY SCORE GONNA HURT THE GYM? NO IT WONT. THE OPENS IS FUN, BRINGS OUR ENTIRE KIP COMMUNITY TOGETHER, LETS US ALL WORKOUT TOGETHER AND THEN HAVE A BIG PARTY AFTER THE LAST WEEK!!!! CLICK THE LINK BELOW TO REGISTER YOURSELF, AND SIGN UP UNDER CROSSFIT KING OF ISLAND PARK! MOLLY, SEAN, THE COACHES AND MYSELF WOULD LOVE 100% PARTICIPATION FROM THE GYM.
**** OUR FIRST DATE FOR OUR SUNDAY SKILL SEMINAR WILL BE FEBRUARY 2ND AT 9AM. THE SKILL WILL BE PULL-UPS. KIPPING AND BUTTERFLY WILL BOTH BE COVERED! WE WILL HAVE A SIGN UP ON THE WHITE BOARD IN THE FRONT.
***** THE NEXT NUTRITION/FITNESS CHALLENGE WILL START FEBRUARY 10TH 2014. THIS WILL BE A 8 WEEK CHALLENGE ENDING APRIL 7TH, 2014. WE WILL HAVE A MEETING ON SUNDAY, FEBRUARY 2ND, 2014 TO DISCUSS MORE DETAILS @11AM.
***** THE NEXT NUTRITION/FITNESS CHALLENGE WILL START FEBRUARY 10TH 2014. THIS WILL BE A 8 WEEK CHALLENGE ENDING APRIL 7TH, 2014. WE WILL HAVE A MEETING ON SUNDAY, FEBRUARY 2ND, 2014 TO DISCUSS MORE DETAILS @11AM.
SOME COOL INFO ABOUT THIS CHALLENGE TO BE DISCUSSED IN DETAIL AT THE FEBRUARY 2ND MEETING:
#1 - COMPETITION WILL TAKE PLACE BIGGEST LOSER/WINNER STYLE. EVERYONE DOING THE CHALLENGE WILL BE ASSIGNED A COACH AND A TEAM.
#2 - BEFORE AND AFTER CONTEST WE WILL HAVE BLOOD WORK TAKEN, PHOTOS AND EVERYONE PARTICIPATING WILL BE PUT IN A HYDRO BODY FAT MACHINE TO TAKE EVERYONE'S WEIGHT AND BODYFAT!
#3 - WINNER WILL BE DETERMINED BY: TOTAL WEIGHT CHANGE (%), TOTAL CLASS ATTENDANCE, BIGGEST DIFFERENCE IN BEFORE AND AFTER PHOTOS.
WARM-UP
500M ROW
5-7 HSPU
REVIEW THE CLEAN BAR FROM GROUND TO BACK RACK
REVIEW AND DRILL ROPE CLIMBS
WOD
"BREHM"
FOR TIME:
10 ROPE CLIMBS
20 BACK SQUATS (225/135) (TAKEN FROM GROUND)
30 HSPU
40 CALORIE ROW
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| U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams. |
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| RESULTS FROM 1/23/14 |
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| RESULTS FROM 1/23/14 |
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