Sunday, January 19, 2014

WOD - MONDAY, JANUARY 20TH 2014

video



THE GYM MASCOT STRIKER!
CAMMY!

ANDY AND SEAN!

GREG AND LUKE!

JOHN AND GREGG!


* 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.

*** THIS WEEK WE WILL ANNOUNCE DATE AND DETAILS FOR OUR NEXT CHALLENGE COMING UP.  THIS CHALLENGE IS GONNA BE AWESOME WE ARE SO EXCITED AND PUMPED TO GET THIS STARTED!

**** THE AM CLASSES WILL BE PACKED TOMORROW.  IF YOU DO NOT WANT TO ATTEND A "BUSY" CLASS CHECK MINDBODY AND SIGN INTO A LESS BUSY CLASS!


WARM-UP
1 MIN DOUBLE UNDERS
** SPEND 5 MIN ON MOBILITY LAX BALL/FOAM ROLLER*
20 AIR SQUATS
REVIEW AND DRILL OHS (BAR)

STRENGTH
15 MIN TO FIND 3RM BACK SQUAT

WOD
"NANCY"
5 ROUNDS
400M RUN
15 OHS (95/65)



SUNDAY RESULTS!




No comments:

Post a Comment