TO CELEBRATE THE END OF PALEO CHALLENGE (BELATED) AND ALSO RAISE MONEY TO SUPPORT OUR GAMES TEAM ON THEIR TRIP OUT TO CARSON, CA TO REPRESENT CROSSFIT KING OF ISLAND PARK DURING THE REEBOK CROSSFIT GAMES IN JULY!
* GET YOUR TEAM READY!
* WHEN = JUNE 29TH
* WHERE = LAURELTON BEACH
* TIME = 9:00AM (TENTATIVE)
* WE WILL HAVE 4 ON 4 VOLLEYBALL TOURNAMENT! - $80/PER TEAM BUY IN
* WE WILL HAVE 2 ON 2 KAN JAM TOURNAMENT! - $30/ PER TEAM BUY IN
* WINNING TEAMS WILL GET 1/2 MONTH FREE MEMBERSHIP TO CFKIP!
* OPEN TO FRIENDS AND FAMILY! DON'T BRING A PROFESSIONAL VOLLEYBALL SQUAD TO KICK EVERYONE'S ASS!
* BRACKET STYLE TOURNAMENT.
* DEADLINE TO REGISTER = JUNE 22ND 2013!
** THE NEW SCHEDULE FOR NEXT WEEK IS POSTED ON THE MINDBODY SITE! WE HAVE ADDED SOME 7AMS, 8:30AM EVERYDAY, AND SOME 7PMS.
WARM-UP
500M ROW
2 MIN L-SIT ACCUMULATION
REVIEW AND DRILL SQUAT SNATCH BELOW THE KNEE
STRENGTH
12 MIN TO FIND 2RM SQUAT SNATCH BELOW THE KNEE
THEN
3X2@90%
WOD
25 MIN TO COMPLETE ALL OF THE FOLLOWING
2K ROW FOR TIME
AND
100 RING DIPS IN AS FEW SETS AS POSSIBLE
* 3 SCORES WILL BE ON THE BOARD FOR THE WORKOUT!
#1 - 2K ROW TIME
#2 - 100 RING DIP COMPLETION TIME
#3 - 100 RING DIP TOTAL SETS
 |
| CONGRATS TO THE NEW ELEMENTS SQUAD AND WELCOME TO THE KIP FAM! |
WARM-UP
500M ROW
2 MIN L-SIT ACCUMULATION
REVIEW AND DRILL SQUAT SNATCH BELOW THE KNEE
STRENGTH
12 MIN TO FIND 2RM SQUAT SNATCH BELOW THE KNEE
THEN
3X2@90%
WOD
25 MIN TO COMPLETE ALL OF THE FOLLOWING
2K ROW FOR TIME
AND
100 RING DIPS IN AS FEW SETS AS POSSIBLE
* 3 SCORES WILL BE ON THE BOARD FOR THE WORKOUT!
#1 - 2K ROW TIME
#2 - 100 RING DIP COMPLETION TIME
#3 - 100 RING DIP TOTAL SETS
 |
| RESULTS FROM 6/6/13! |
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