* HAPPY BIRTHDAY SARAH AND HAPPY 17TH BIRTHDAY TO YOUNG ROB!
** HEY GUYS IF EVERYONE REMEMBERS THE LOVELY COUPLE PAUL AND DANA THAT USED TO GO TO THE GYM, THEY HAVE EXTRA TICKETS FOR SALE FOR THE 2013 CROSSFIT GAMES. IF YOU WANT TO COME OUT AND SUPPORT US CONTACT PAULNICOTRA@HOTMAIL.COM ... TATA WARM-UP
200M RUN
10 KIPS
7-10 MIN TO WORK ON KIPPING HSPU AND C2B PULL-UPS
DYNAMIC STRETCHING
WOD (30 MIN TIME CAP)
1 MILE RUN (TRAFALGAR BLVD)
50 C2B PULLUPS
800M RUN
40 HSPU
WARM-UP
2 MIN DOUBLE UNDERS (EVER REP UNDER 35 = BURPEES!!!)
REVIEW AND DRILL THRUSTERS
REVIEW AND DRILL RING PUSHUPS
WOD "COE"
10 ROUNDS
10 THRUSTERS (95/65)
10 RING PUSHUPS
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
THANKS TO SUPERCLEARY FOR TAKING THE GROUP SHOT AND PRODUCING THE VIDEO ABOVE!
* GREAT JOB TO EVERYONE ON THE OKLAHOMA DOOM ROOM WOD! WE RAISED $1,070!!!! THIS IS SO COOL. DEF PROUD TO CALL THIS OUR FAMILY AND OUR GYM. WE ARE SO BLESSED EVERYDAY TO WORK WITH PEOPLE LIKE ALL OF YOU AND MAKES US APPRECIATE OUR JOB MORE AND MORE EACH DAY.
IT IS ABSOLUTELY CRAZY TO SEE HOW FAR WE HAVE COME SINCE HURRICANE SANDY AND DO A GREAT DEED FOR PEOPLE IN NEED MEANS ALOT.
** REMEMBER GET YOUR CUSTOM FIT MEALS ORDER IN BY 11:59 TUE NIGHT!
*** HAPPY BIRTHDAY TO CARY! WARM-UP
400M RUN
20 BACK SQUATS - EVERY 5TH REP HOLD FOR 10 SEC - (REVIEW WOD STANDARDS)
20 KB SWINGS - LIGHT
REVIEW AND DRILL HANG SQUAT CLEANS
STRENGTH
HANG SQUAT CLEAN 5X3@90% OF 3RM
* 1 SET EVERY 2 MIN
* INSTEAD OF DOING THE MEMORIAL DAY MURPH WE ARE GONNA DO A FUNDRAISER WORKOUT FOR ALL OF THOSE EFFECTED BY THE TORNADO IN OKLAHOMA. PLEASE BRING $20 OR CLICK THE LINK BELOW. GUYS REMEMBER ALL THE PEOPLE, GYMS AND COMPANIES THAT HELPED US WHEN WE WERE SMACKED BY HURRICANE SANDY. LETS PAY IT FORWARD AND HELP THOSE THAT WERE EFFECTED BY THE TORNADO.
OUR GYM'S CELEB DOG POSING! CLEARY TOOK THIS AWESOME SHOT. SUPERCLEARY PHOTOS DOES SOME REALLY GREAT THINGS. THANKS FOR THE PHOTO.
A. PERV SUNDAY = 10AM TO 11AM - BE CREEPY, HAVE FUN AND BE CREEPY!
B. MONDAY = 1 CLASS 10AM TO 11AM - WE WILL BE DOING CROSSFIT DOOM ROOM TORNADO FUNDRAISER AND WORKOUT!
PARTNER WOD FOR MONDAY!
AMRAP 40 MIN - EACH PARTNER COMPLETES 1 RD
5 HSPU
20 WALLBALLS
20 WALKING LUNGES
13 ALTERNATING KB SNATCHES (53/35)
C. INSTEAD OF DOING THE MEMORIAL DAY MURPH WE ARE GONNA DO A FUNDRAISER WORKOUT FOR ALL OF THOSE EFFECTED BY THE TORNADO IN OKLAHOMA. PLEASE BRING $20 OR CLICK THE LINK BELOW. GUYS REMEMBER ALL THE PEOPLE, GYMS AND COMPANIES THAT HELPED US WHEN WE WERE SMACKED BY HURRICANE SANDY. LETS PAY IT FORWARD AND HELP THOSE THAT WERE EFFECTED BY THE TORNADO.
RULES OF OPEN GYM 1. IT IS NOT A COACHING SESSION. COME IN PREPARED WITH WHAT YOU ARE DOING. 2. GYM WILL CLOSE AT 10AM. IF YOU GET THERE AT 9:50 YOU NOW HAVE 10 MIN TO GET A WORKOUT IN. 3. DONT BE THAT GUY TO ASK TO STAY AND USE EQUIPMENT, CLASS IS OVER AT 10AM. 4. IF YOU ARE NOT FAMILIAR WITH A MOVEMENT OPEN GYM IS NOT THE PLACE TO "EXPERIMENT"
B. SATURDAY CROSSFIT GAMES TEAM = 10AM TO 12PM
C. PERV SUNDAY = 10AM TO 11AM
D. MONDAY = 1 CLASS 10AM TO 11AM - WE WILL BE DOING CROSSFIT DOOM ROOM TORNADO FUNDRAISER AND WORKOUT!
** INSTEAD OF DOING THE MEMORIAL DAY MURPH WE ARE GONNA DO A FUNDRAISER WORKOUT FOR ALL OF THOSE EFFECTED BY THE TORNADO IN OKLAHOMA. PLEASE BRING $20 OR CLICK THE LINK BELOW. GUYS REMEMBER ALL THE PEOPLE, GYMS AND COMPANIES THAT HELPED US WHEN WE WERE SMACKED BY HURRICANE SANDY. LETS PAY IT FORWARD AND HELP THOSE THAT WERE EFFECTED BY THE TORNADO.
ELEMENTS COMING IN FULL FORCE, WELCOME TO THE KIP FAM!!
* WEEKEND IS AS FOLLOWS
SATURDAY OPEN GYM = 9AM TO 10AM
SATURDAY CROSSFIT GAMES TEAM = 10AM TO 12PM
PERV SUNDAY = 10AM TO 11AM
MONDAY = 1 CLASS 10AM TO 11AM - WE WILL BE DOING CROSSFIT DOOM ROOM TORNADO FUNDRAISER.
** INSTEAD OF DOING THE MEMORIAL DAY MURPH WE ARE GONNA DO A FUNDRAISER FOR ALL OF THOSE EFFECTED BY THE TORNADO IN OKLAHOMA. PLEASE BRING $20 OR CLICK THE LINK BELOW. GUYS REMEMBER ALL THE PEOPLE, GYMS AND COMPANIES THAT HELPED US WHEN WE WERE SMACKED BY HURRICANE SANDY. LETS PAY IT FORWARD AND HELP THOSE THAT WERE EFFECTED BY THE TORNADO.
WARM-UP
400M RUN
REVIEW AND DRILL DIFFERENT OPTIONS FOR WORKOUT
REVIEW AND DRILL
OHS
HANG SQUAT SNATCH
STRENGTH
15 MIN TO FIND 3RM HANG SQUAT SNATCH
WOD RX = 30 BURPEE MUSCLE-UPS (RINGS WILL BE SET JUST OUT OF FINGERTIP HEIGHT)
OR SCALED 1 = 75 BURPEE PULLUPS
OR SCALED 2 = 50 BURPEES AND 50 STRICT PULLUPS
MONDAY = 1 CLASS 10AM TO 11AM - WE WILL BE DOING CROSSFIT DOOM ROOM TORNADO FUNDRAISER.
400M SOUTH OF CROSSFIT EXILE
** INSTEAD OF DOING THE MEMORIAL DAY MURPH WE ARE GONNA DO A FUNDRAISER FOR ALL OF THOSE EFFECTED BY THE TORNADO IN OKLAHOMA. PLEASE BRING $20 OR CLICK THE LINK BELOW. GUYS REMEMBER ALL THE PEOPLE, GYMS AND COMPANIES THAT HELPED US WHEN WE WERE SMACKED BY HURRICANE SANDY. LETS PAY IT FORWARD AND HELP THOSE THAT WERE EFFECTED BY THE TORNADO.
***** AGAIN THE GYM WILL BE CLOSED ALL DAY FRIDAY - SUNDAY AS ALL OF YOUR COACHES WILL BE COMPETING OR OUT GOING NUTS IN CANTON, MA!
TEAM AVERAGE HEIGHT 5'4 HAHA!
CHRISSIE GETS SMASHED!
JEREMY!
9:30 GETTING READY!
9:30!!
FRIDAY
EMOM FOR 10 MIN - 100M SPRINT
THEN REST 5 MIN
50 BURPEES FOR TIME
* MAKE SURE YOU ARE STRETCHED OUT AND WARMED UP FOR THE SPRINTS. PLEASE WARM-UP, STRETCH OUT, DYNAMIC STRETCH AND MAKE SURE THE HAMSTRINGS AND HIPS ARE READY TO GO!
SATURDAY
9 ROUNDS
7 HSPU
15 AIR SQUATS
* EVERY 3RD ROUND = 800M RUN
* YOU SHOULD START THE WORKOUT WITH A 800M RUN!
* REGIONALS WILL BE FRIDAY, SATURDAY AND SUNDAY MAY 17TH-19TH IN CANTON, MA. WE WILL BE CANCELING CLASS FRIDAY, SATURDAY AND SUNDAY SO YOU MIGHT AS WELL COME TO CANTON, MA...GET ROWDY, WEAR YOUR KIP APPAREL AND ROCK OUT!!! IF YOU ARE COMING TO REGIONALS TO SUPPORT US, IT IS A OUTDOOR VENUE SO BRING LAWN CHAIRS, DRESS APPROPRIATELY FOR THE WEATHER. WE HAVE ONE CANOPY TENT FOR OUR ATHLETES SO IF YOU HAVE ANOTHER PLEASE BRING ONE. BRING PLENTY OF WATER AND FOOD FOR YOURSELF AS WELL. ON FRIDAY OUR HEAT IS AT 9:40AM AND 1:50PM. ON SATURDAY BETWEEN 8:30-10:00AM AND 3:00-3:45PM (DEPENDING ON HOW WE FINISH ON FRI) ON SUNDAY BETWEEN 8:40-9:40AM AND 11:20 AND 12:40 (DEPENDING ON HOW WE FINISH ON SAT)
REGIONAL TEAM EVENTS!
** PLEASE PICK UP YOUR CUSTOM FIT MEALS, THEY ARE IN THE FRIDGE! *** PLEASE DO NOT PARK BEHIND THE DOG GROOMER PLACE NEXT TO US, THEY ORIGINALLY TOLD US ITS OK BUT A BUNCH OF YOU HAVE BEEN GETTING YELLED AT SO PLEASE DONT PARK THERE. **** ALSO PLEASE DO NOT PARK IN FRONT OF RITAS ICES IT IS 15 MIN PARKING AND THEY WILL HAVE YOU TOWED. WARM-UP 200M RUN 20 AIR SQUATS 10 WALLBALLS 1 MIN DOUBLES - STRETCH CALVES, QUADS AND HAMSTRINGS WOD "KELLY" 5 ROUNDS 400M RUN 30 BOX JUMPS (24/20) 30 WALLBALLS (20/14)
RESULTS FROM "ELIZABETH" AND 500M ROW! SICK SCORES TODAY!!!
KEVIN, KRISTIN AND GREG WORKING ON PUSHUPS/3 WAY KISSING
* ANOTHER DAY AT KIP WITH A PACKED HOUSE AND ANOTHER SHIT TON OF PR'S! GREAT JOB ON ANNIE AS THE DOUBLE UNDERS HAVE BEEN MUCH IMPROVED!!
** REGIONALS WILL BE FRIDAY, SATURDAY AND SUNDAY MAY 17TH-19TH IN CANTON, MA. WE WILL BE CANCELING CLASS FRIDAY, SATURDAY AND SUNDAY SO YOU MIGHT AS WELL COME TO CANTON, MA...GET ROWDY, WEAR YOUR KIP APPAREL AND ROCK OUT!!!
*** CUSTOM FIT MEALS ORDERS NEED TO BE IN BY 11:59 AT MIDNIGHT TO RECEIVE NEXT WEEKS MEALS! GET THEM IN, CAUSE THEIR FOOD EFFING RULES!!!
**** HAPPY BIRTHDAY JEN BELLA COMING RIGHT BACK TO THE GYM AFTER BABY #2 AND DOMINATING!
WARM-UP
EMOM 8 MIN @ 80% PACE
ODD = 6 BURPEES OVER THE BAR
EVEN = 6 TNG POWER CLEANS (95/65)
WOD #1 (HALF THE CLASS)
500M ROW FOR TIME
WOD #2 (HALF THE CLASS)
"ELIZABETH"
21-15-9
POWER CLEANS (135/95)
RING DIPS
*YOU WILL DO BOTH WORKOUTS AND EACH SESSION WILL BE CAPPED TO MAKE SURE EVERYONE GETS BOTH WORKOUTS IN!
* HOLY SHIT SOME SICK FRAN SCORES TODAY, ENERGY WAS WILD AND IT WAS PACKED OUT AS WE HOPED! SO MANY PR'S TODAY AND THIS LIST CAN GO ON AND ON...A FEW THAT STAND OUT ARE MATTY ROBERTS CUTTING HIS TIME FROM 9 MIN TO 4:50, CHRIS G GOING FROM 10:40 TO 4:21, JANEY GOING FROM 7:41 TO 5:21 JUST SOME CRAZY STATS!!! POST YOUR PR SCORE TO COMMENTS!! AWESOME SEEING YOU GUYS RX YOUR PULL-UPS AS WELL AS MOVING THE WEIGHT!
**ON TOP OF EVERYONE DOMINATING FRAN TODAY, IT HAS BEEN GREAT SEEING PEOPLE SUCCEED AS THEIR NUTRITION HAS IMPROVED. SAM AND CARLY STARTED ON A GREEN AND RED BAND TO NOW DOING A FEW PULLUPS RX AND ANNEMARIE GOT A BAR MUSCLE-UP ON SATURDAY! "YOU CAN'T OUT TRAIN BAD NUTRITION!"
** REGIONALS WILL BE FRIDAY, SATURDAY AND SUNDAY MAY 17TH-19TH IN CANTON, MA. COME CHEER US ON. WE WILL BE CANCELING CLASSES FRIDAY THRU SUNDAY MAY 17TH-19TH. WE WILL POST AT HOME WODS DURING THOSE 3 DAYS.
*** CUSTOM FIT MEALS ORDERS NEED TO BE IN BY 11:59 AT MIDNIGHT TO RECEIVE NEXT WEEKS MEALS! GET THEM IN, CAUSE THEIR FOOD EFFING RULES!!!
**** HAPPY BIRTHDAY TO TWINS DAWN AND LYNN! HOPE U GUYS HAVE A GREAT DAY!
WARM-UP
400M RUN
30 HAND RELEASE PUSHUPS
REVIEW AND DRILL VERTICAL HANG SQUAT CLEANS
STRENGTH
VERTICAL HANG SQUAT CLEAN (1 SET EVERY 2 MIN)
5X5 @90% OF 5RM
* DO NOT KNOW YOUR MAX = FIND IT TOMORROW
