Saturday, June 28, 2014

WOD - SUNDAY, JUNE 29TH 2014

* WE WILL BE ADDING A 7AM CLASS STARTING MONDAY, JUNE 30TH.  THIS WILL BE A SUMMER CLASS ONLY AND WILL RUN MON, WED AND FRI. IF THE CLASS GETS BUSY AND FILLS UP THEN WE WILL OPEN A TUESDAY AND THURSDAY OPTION.  WE NEED A AVERAGE OF 7+ PEOPLE FOR IT TO MAKE SENSE FOR US.

** VOLLEYBALL TOURNEY: SUNDAY TOMORROW AT 11AM ON LAURELTON BEACH.
 4 PERSON TEAMS! WE HAVE ROOM FOR A FEW MORE TEAMS SO GET IT TOGETHER!! $100 BUY IN  - YOU MUST PAY TO PLAY, NO CASH = NO PLAY.  REMEMBER WINNING TEAM WILL GET A ONE MONTH MEMBERSHIP TO CROSSFIT KIP!

***AFTER PARTY AT THE JETTY IN THE WEST END. THERE WILL BE FOOD AND DRINK SPECIALS STARTING AT 5PM. MELISSA HAS BEEN GENEROUS ENOUGH TO DONATE ALL TIPS TO OUR GAMES TEAMS TRIP TO CARSON, CA IN JULY! SO COME ON OUT AFTER AND EAT/DRINK! 

 

**** IF YOU HAVE EXTRA BEACH PASSES PLEASE BRING THEM AS YOU WILL NEED THEM TO GET ON THE BEACH.

***** THIS SUNDAY CLASS IS CHANGED TO 9AM.

video
MRS SUPERCLEARY HITTING A 100# SNATCH!


WARM-UP
400M RUN
50 ABMAT SITUPS
REVIEW STANDARDS

WOD
 IN TEAMS OF 3 COMPLETE: (1 PERSON WORKS AT A TIME)
200 T2B
400 DOUBLE UNDERS
6,000M ROW

* 1 PERSON MUST HOLD A EMPTY BARBELL IN THE FRONT RACK POSITION AT ALL TIMES.


OLYMPIC RESULTS!

ENDURANCE RESULTS!

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