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| GROUP STRETCH |
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| GROUP STRETCH |
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| POOR MIKE! |
WARM-UP
500M ROW
L-SIT - 2 MIN ACCUMULATE AS MUCH TIME AS POSSIBLE
REVIEW AND DRILL THRUSTERS
WOD
1K ROW BUY IN
THEN:
5 ROUNDS OF
7 THRUSTERS (115/75)
12 BURPEES
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| RESULTS FROM 7/31/13 |
Wednesday, July 31, 2013
WOD - THURSDAY, AUGUST 1ST 2013
WARM-UP
500M ROW
L-SIT - 2 MIN ACCUMULATE AS MUCH TIME AS POSSIBLE
REVIEW AND DRILL THRUSTERS
WOD
1K ROW BUY IN
THEN:
5 ROUNDS OF
7 THRUSTERS (115/75)
12 BURPEES
Tuesday, July 30, 2013
WOD - WEDNESDAY, JULY 31ST 2013
* THIS PAST WEEKEND AT THE 2013 CROSSFIT GAMES WAS THE EXPERIENCE OF A LIFETIME! HAVING THE SUPPORT OF ALL OUR FRIENDS/FAMILY AT HOME AND AT KIP, KNOWING ALL OF YOU BELIEVE IN US MADE THINGS VERY EASY. THIS WAS A GREAT LEARNING EXPERIENCE AND SHOWED US WHAT WE NEED TO WORK ON FOR NEXT YEAR! WE MISSED ALL YOU GUYS AND COULDN'T WAIT TO GET BACK TO THE GYM. SEE EVERYONE TOMORROW!!!
WARM-UP
400M RUN
25 PUSHUPS
25 ABMAT SITUPS
10 KIPS
10 LIGHT KB SWINGS
STRENGTH (1 REP EVERY 90 SEC)
1-1-1-1-1 - WEIGHTED PULLUP
WOD
EMOM FOR 16 MIN
EVEN = 15 KB SWINGS (70/53)
ODD = 12 PULLUPS
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| THANKS FROM TEAM KIP! |
- WITH THAT BEING SAID NEXT SATURDAY AUGUST 10TH AT 8:30AM WE WILL HAVE A MEETING FOR EVERYONE WHO WOULD LIKE TO HAVE AN OPPORTUNITY TO COMPETE NEXT YEAR FOR THE 2014 KIP TEAM. AT THIS MEETING WE WILL HAVE A LIST OF STANDARDS THAT YOU MUST BE ABLT TO PERFORM AND A CONTRACT THAT YOU MUST SIGN IN ORDER TO MAKE THE TEAM COMMITMENT.
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| THANKS FOR THE SIGN CAROLINE AND JOE! |
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| WE MISSED YOU GUYS GOOD TO BE BACK. |
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| IF YOU ARE ON THE DOUCHE BAG LIST YOU CAN BUY UR WAY OUT, EVERYONE HAS A PRICE! |
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| WITH THE ABOVE BEING SAID WELCOME TO THE DOUCHEBAG LIST MISSY! |
WARM-UP
400M RUN
25 PUSHUPS
25 ABMAT SITUPS
10 KIPS
10 LIGHT KB SWINGS
STRENGTH (1 REP EVERY 90 SEC)
1-1-1-1-1 - WEIGHTED PULLUP
WOD
EMOM FOR 16 MIN
EVEN = 15 KB SWINGS (70/53)
ODD = 12 PULLUPS
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| RESULTS FROM 7/30/13 |
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| RESULTS FROM 7/30/13 |
Sunday, July 21, 2013
WOD - MONDAY, JULY 22ND 2013 - WOD - SATURDAY, JULY 27TH 2013
* WE WANT TO START TODAY'S/THIS WEEKS BLOG POST ON THIS AWESOME RANT.
TO THE FAMILY AT KIP YOU GUYS ARE UNREAL. THE SUPPORT FROM HELPING US BELIEVE WE CAN ACCOMPLISH WHAT WE HAVE, TO DEALING WITH OUR MOOD SWINGS, TO THE FUNDRAISING AND JUST POSITIVITY YOU ALL BRING TO THE GYM EVERYDAY HAS BEEN AWESOME. THIS HAS MADE THIS ENTIRE PROCESS SO MUCH EASIER. ALL OF YOU HELPED US RAISE ENOUGH MONEY TO GET US TO CALI, LET US SLEEP COMFORTABLY WITHOUT A WORRY. ALL OF YOUR EFFORTS OVER THE PAST FEW MONTHS HAVE REALLY HELPED THIS DREAM OF OURS, GOING TO THE CROSSFIT GAMES VERY EASY AND MEMORABLE, FOR THAT WE ARE TRULY GRATEFUL.
TO LOGAN SCHECTER. WHO HAS PROGRAMMED FOR US FROM REGIONALS TO THE GAMES. WE HATE YOU, BUT REALLY LOVE AND RESPECT YOU. WE ARE AS PREPARED AS WE COULD POSSIBLY BE. I THINK IN THE PAST 2 MONTHS WE HAVE BITCHED, MOANED, COMPLAINED, BLED AND SWEAT MORE THAN EVER BEFORE BUT AT THE END OF THE DAY ITS ALL WORTH IT KNOWING WE ARE PREPARED AS POSSIBLE. SO THANK YOU!
TO DR. SEAN PASTUCH. WHO KEPT US HEALTHY ALL YEAR. FOR DEALING WITH OUR BITCHING, OUR MADE UP PROGNOSIS' AND FIXING US ALL. WHAT YOU HAVE MADE US REALIZE THAT GETTING REGULAR TREATMENTS EVEN WHEN YOU ARE NOT INJURED KEEPS YOU AT YOUR HIGHEST PERFORMING LEVEL! WE ARE VERY BLESSED TO BE ABLE TO STAY HEALTHY THIS ENTIRE YEAR BECAUSE OF THE MAGIC HANDS!
TO THE TEAM, WELL WHERE TO START. WE SPEND MORE TIME WITH EACH OTHER THAN WE DO WITH OUR OWN FAMILIES. THROUGH RIDICULOUS GROUP TEXTING, ENDLESS PHONE CALLS AND DOUBLE SESSIONS, WE COULD NOT THINK OF A BETTER GROUP OF PEOPLE TO SPEND COUNTLESS HOURS/DAYS WITH. WE HAVE HAD SO MANY UPS AND DOWNS AND HAVE SEEN SO MUCH IMPROVEMENT AND KNOW THAT WE GAVE 110% EVERYDAY. WE ARE READY TO ROCK AND TO KNOW THAT WE ALL HAVE EACH OTHERS BACK NO MATTER WHAT, MAKES US A INCREDIBLY STRONG TEAM. WE STARTED OUT AS GOOD FRIENDS AND NOW WE ALL HAVE BECOME FAMILY!
* MONDAY 7/22/13
6AM (SEAN.P) 7AM (SEAN.P) 8:30AM (SEAN) 5PM (CASEY) 6PM (CASEY) 8PM (SEAN.P)
* TUESDAY - 7/23/13
6AM (SEAN.P) 7AM (SEAN.P) 8:30AM (SEAN.P) 9:30AM (CASEY) 5PM, 6PM, 8PM (SEAN. P)
* WEDNESDAY/THURSDAY/FRIDAY - 7/24-7/26
6AM, 8:30AM, 9:30AM, 5PM, 6PM - ALL DAY CASEY
* SATURDAY - 7/27
OPEN GYM 9AM-10AM - (MATT)
* SUNDAY AND MONDAY CLOSED- 7/28-7/29
* TUESDAY 7/30 = 6AM (CASEY) 8:30AM (CASEY) 9:30AM (CASEY) 5PM, 6PM, 8PM (SEAN. P)
* WEDNESDAY 7/31 = BACK TO NORMAL SCHEDULE!
***PR WRAPS ARE IN FOR THOSE THAT PRE-ORDERED THEM! THANK YOU AGAIN FOR SUPPORTING US! CASEY AND SEAN HAVE A LIST OF PEOPLE THAT PREPAID, SO GET THEM THIS WEEK!
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| PICKETING GAMES PREP! |
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| MORE PEOPLE ON THE DOUCHE BAG LIST! WE HAVE RACHEL, LISA AND TARA FOR LEAVING THE MEDBALL OUT! 50 BURPEES EACH FOR NEXT CLASS! |
WARM-UP
800M RUN
1 MIN PLANK HOLD
20 RING DIPS
REVIEW STANDARDS OF LUNGES AND ABMAT SITUPS
STRENGTH
BACK SQUAT DELOAD WEEK 12
40%X5
50%X5
60%X5
WOD
21-18-15-12-9-6-3 (R/L=1)
OH WALKING LUNGES (45/25)
WEIGHTED ABMAT SITUPS (45/25)
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| RESULTS FROM PERV SUNDAY! |
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| RESULTS FROM LAST DOUBLE DAY AND LAST PREP FOR THE 2013 CROSSFIT GAMES! |
___________________________________________________________________________
TUESDAY, JULY 23RD 2013
WARM-UP
1 MIN DOUBLES
1 MIN HS HOLD
REVIEW AND DRILL SQUAT CLEANS
STRENGTH
SQUAT CLEANS CLUSTER - 5 SETS @ 80%
1.1 - (REST 10 SEC BETWEEN REPS AND 1:30 BETWEEN SETS)
WOD
3 ROUNDS
5 SQUAT CLEANS (165/115)
10 HSPU
20 T2B
---------------------------------------------------------------------------------------------------------------------------
WEDNESDAY, JULY 24TH 2013
WARM-UP
500M ROW
10 KIPS
20 PUSHUPS
REVIEW AND DRILL KIPPING PULLUPS
WOD
100 PULL-UPS FOR TIME
*EMOM = 3 BURPEES
(IF YOU HAVE BEEN AT THE GYM FOR LESS THAN 3 MONTHS YOU WILL DO 50 PULLUPS FOR TIME WITH EMOM 3 BURPEES)
-----------------------------------------------------------------------------------------------------------------------------
THURSDAY, JULY 25TH 2013
WARM-UP
2 MIN DOUBLES (UNDER 30 = BURPEES)
WOD#1
1K ROW FOR TIME
WOD#2
AMRAP 8 MIN
21-15-9
BOX JUMPS (24/20)
KB SWINGS (70/53)
–––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––
FRIDAY, JULY 26TH 2013
WARM-UP
200M RUN
REVIEW AND DRILL SNATCH TECHNIQUE
(PASS THRUS/OHS/MUSCLE SNATCH/POWER SNATCH/FULL SNATCH)
STRENGTH
SQUAT SNATCH CLUSTER- 5 SETS @ 80%
1.1 - (REST 10 SEC BETWEEN REPS AND 1:30 BETWEEN SETS)
WOD
AMRAP 15 MIN
200M RUN
25 HRPU
-----------------------------------------------------------------------------------------------------------------------------
SATURDAY, JULY 27TH 2013
OPEN GYM - 9AM - 10AM
1. 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. IF YOU ARE NOT FAMILIAR WITH A MOVEMENT OPEN GYM IS NOT THE PLACE TO "EXPERIMENT"
4. BE AWESOME!
CLOSED SUNDAY AND MONDAY 7/28 & 7/29
Saturday, July 20, 2013
WOD - SUNDAY, JULY 21ST 2013
*A WHOLE NEW SQUAD ENTERED THE DOUCHE BAG LIST. YOU ALL OWE 50 BURPEES BEFORE YOU CAN START NEXT CLASS. WE HAVE JOSH FOR LEAVING HIS BENCH OUT, JULIA FOR LEAVING HER GREEN BAND ON THE BAR, AND ILCH LEAVING HIS PLATES AND ABMAT OUT. GUYS PLEASE PUT YOUR STUFF AWAY AFTER USING IT.
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| GAMES PREP RESULTS! |
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| CONGRATS TO THE CLEARYS! YOU GUYS ARE AWESOME!!! |
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| THE KIP SQUAD ROCKIN AT CLEARY'S WEDDING. |
PARTNER PERV SUNDAY - WE LOVE THREESOMES!!!
AMRAP 20 MIN
PARTNER A RUNS 200M
PARTNER B PERFORMS ME WALLBALLS
PARTNER C PERFORMS ME PUSHUPS
* PERSON RUNNING CONTROLS PACE. ONCE THE 200M RUN IS COMPLETE SWITCH TO THE NEXT MOVEMENT!
Friday, July 19, 2013
WOD - SATURDAY, JULY 20TH 2013
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| WELCOME TO THE NEWEST MEMBER OF THE DOUCHE BAG LIST. ROB!!! 50 BURPEES ARE OWED! |
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| BOOING IN DISGUST OF HER HUSBANDS DOUCHEY MOVE! |
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| GROUP SMOKED! |
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| MATT! |
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| MOTISI! |
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| HONESTLY HAVE NO IDEA WHO THIS IS FROM THIS ANGLE. |
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| COOK! |
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| DIANA! |
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| JOE! |
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| PAUL! |
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| DANA! |
* THE FIRST DAY OF TEAM EVENTS HAVE BEEN ANNOUNCED. HERE THEY ARE BELOW!
**CROSSFIT GAMES WEEK - SCHEDULE OF CLASSES
* MONDAY 7/22/13
6AM(SEAN.P) 7AM(SEAN.P), 8:30)SEAN), 5(CASEY), 6(CASEY), 8(SEAN.P)
* TUESDAY - 7/23/13
6AM(SEAN.P), 7AM(SEAN.P), 8:30(SEAN.P), 9:30(CASEY), 5, 6, 8 (SEAN. P)
* WEDNESDAY/THURSDAY/FRIDAY - 7/24-7/26
6AM, 8:30, 9:30, 5, 6 - ALL DAY CASEY
* SATURDAY - 7/27
OPEN GYM 9-10 - (MATT)
* SUNDAY AND MONDAY CLOSED- 7/28-7/29
* TUESDAY 7/30 = 6AM(CASEY),8:30(CASEY),9:30(CASEY),5,6,8 (SEAN. P)
* WEDNESDAY 7/31 = BACK TO NORMAL SCHEDULE!
*** BELOW IS THE LINK FOR "FLEX ON THE BEACH", THE FIRST CROSSFIT COMPETITION WE WILL BE HOSTING! IT WILL BE ON THE BEACH ON SEPTEMBER 15TH. HELP US SPREAD THE WORD, SIGN UP, OR LET US KNOW IF YOU WOULD LIKE TO VOLUNTEER FOR THE DAY! PEOPLE WHO SPREAD THE WORD WILL BE APPRECIATED, VOLUNTEERS WILL BE GEARED UP AND FED, AND SIGN UPS WILL HAVE THE COMPETITION EXPERIENCE OF THEIR LIVES. BAR CRAWL TO FOLLOW IN THE WEST END. TEAMS OF FOUR. GET EM IN!
**** A LOT OF PEOPLE HAVE BEEN ASKING ABOUT THE ARTICLE THAT JUST CAME OUT THAT IMPLIES A LINK BETWEEN FISH OIL AND PROSTATE CANCER. SEAN POSTED A RESPONSE TO THAT FOR YOU TO READ IF YOU ARE INTERESTED. CLICK THE LINK BELOW TO HIS OFFICE WEBSITE'S BLOG AND CLICK ON THE MOST RECENT POSTING. IT WILL BE PRETTY OBVIOUS WHEN YOU GET THERE WHICH ARTICLE TO CLICK.
***** SHAUN AND KATH ARE GETTING MARRIED TOMORROW! WISH THEM LUCK.
OPEN GYM SATURDAY - 9AM - 10AM
1. 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. IF YOU ARE NOT FAMILIAR WITH A MOVEMENT OPEN GYM IS NOT THE PLACE TO "EXPERIMENT"
4. BE AWESOME!
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| RESULTS FROM 7/19/13 |
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| GAMES PREP RESULTS FROM 7/19/13 |
Thursday, July 18, 2013
WOD - FRIDAY, JULY 19TH 2013
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| GREG IS TOTALLY DISGUSTED IN JOE LEAVING OUT HIS CLIPS AND NOW BEING THE FIRST PERSON ON THE DOUCHE BAG LIST! WELCOME JOE AND IN YOUR HONOR YOU HAVE 50 BURPEES AND THE BELOW PIC POSTED TO THE WEBSITE! |
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| WE LOVE YOU JOE AND WILL POST THIS PIC EVERY NIGHT UNTIL YOU COMPLETE THE BURPEES!! |
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| 8PM SQUAD! |
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| HELLLLOOOO ELEMENTS SQUAD! CONGRATS AND WELCOME TO THE KIP FAM! ALSO PHOTOBOMBED BY WALTER!! |
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| AWESOME. NOTTTTTTT! |
- ANNE HITTING 160#
- CLEARY HITTING 205#
*******PLEASE READ BELOW AS MINDBODY WILL NOT BE UPDATED - GO BY THIS SCHEDULE NEXT WEEK!!!!!!***********
CROSSFIT GAMES WEEK - SCHEDULE OF CLASSES
* MONDAY 7/22/13
6AM(SEAN.P) 7AM(SEAN.P), 8:30)SEAN), 5(CASEY), 6(CASEY), 8(SEAN.P)
* TUESDAY - 7/23/13
6AM(SEAN.P), 7AM(SEAN.P), 8:30(SEAN.P), 9:30(CASEY), 5, 6, 8 (SEAN. P)
* WEDNESDAY/THURSDAY/FRIDAY - 7/24-7/26
6AM, 8:30, 9:30, 5, 6 - ALL DAY CASEY
* SATURDAY - 7/27
OPEN GYM 9-10 - (MATT)
* SUNDAY AND MONDAY CLOSED- 7/28-7/29
* TUESDAY 7/30 = 6AM(CASEY),8:30(CASEY),9:30(CASEY),5,6,8 (SEAN. P)
* WEDNESDAY 7/31 = BACK TO NORMAL SCHEDULE!
*** BELOW IS THE LINK FOR "FLEX ON THE BEACH", THE FIRST CROSSFIT COMPETITION WE WILL BE HOSTING! IT WILL BE ON THE BEACH ON SEPTEMBER 15TH. HELP US SPREAD THE WORD, SIGN UP, OR LET US KNOW IF YOU WOULD LIKE TO VOLUNTEER FOR THE DAY! PEOPLE WHO SPREAD THE WORD WILL BE APPRECIATED, VOLUNTEERS WILL BE GEARED UP AND FED, AND SIGN UPS WILL HAVE THE COMPETITION EXPERIENCE OF THEIR LIVES. BAR CRAWL TO FOLLOW IN THE WEST END. TEAMS OF FOUR. GET EM IN!
***HAPPY BIRTHDAY LAURIE!!!
WARM-UP
200M RUN
50 ABMAT SITUPS
REVIEW ROPE CLIMBS
REVIEW AND DRILL SNATCH
(PASS THRUS/OHS/SNATCH BALANCE/FULL SNATCH)
STRENGTH
SNATCH EMOM FOR 12 MIN
(HAVE YOUR WEIGHTS SET UP AND READY TO GO)
5X1@80%
4X1@85%
3X1@90%
WOD
AMRAP 20 MIN
2 ROPE CLIMBS (10 RING ROWS = SUB)
10 OHS (95/65)
400M RUN
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| RESULTS FROM 7/18/13 |
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| ELEMENTS 6 RESULTS! |
Wednesday, July 17, 2013
WOD - THURSDAY, JULY 18TH 2013
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| TEAM ROWS WERE BACK AND IT STINKS TO LOSE! |
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| 8:30/9:30 SQUAD LEAVING OUT ALL THIS GEAR. WE HAVE STARTED A NEW ASSHOLE LIST! THIS IS CALLED THE DOUCHE LIST. YOU LEAVE EQUIPMENT OUT WE WILL POST A PIC OF THE EQUIP AND A EMBARRASSING FB PHOTO OF YOU ON THE BLOG EVERYNIGHT UNTIL YOU COMPLETE 50 BURPEES FOR TIME. |
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| 6AM GROUP ROCKING OUT! |
********PLEASE READ BELOW AS MINDBODY WILL NOT BE UPDATED - GO BY THIS SCHEDULE NEXT WEEK!!!!!!***********
CROSSFIT GAMES WEEK - SCHEDULE OF CLASSES
MONDAY 7/22/13
6AM(SEAN) 7AM(SEAN.P), 8:30)SEAN), 5(CASEY), 6(CASEY), 8(SEAN.P)
TUESDAY - 7/23/13
6AM(SEAN.P), 7AM(SEAN.P), 8:30(SEAN.P), 9:30(CASEY), 5, 6, 8 (SEAN. P)
WEDNESDAY/THURSDAY/FRIDAY - 7/24-7/26
6AM, 8:30, 9:30, 5, 6 - ALL DAY CASEY
SATURDAY - 7/27
OPEN GYM 9-10 - (MATT)
CLOSED SUNDAY AND MONDAY - 7/28-7/29
TUESDAY 7/30 = 6AM(CASEY),8:30(CASEY),9:30(CASEY),5,6,8 (SEAN. P)
WEDNESDAY 7/31 = BACK TO NORMAL SCHEDULE!
*** BELOW IS THE LINK FOR "FLEX ON THE BEACH", THE FIRST CROSSFIT COMPETITION WE WILL BE HOSTING! IT WILL BE ON THE BEACH ON SEPTEMBER 15TH. HELP US SPREAD THE WORD, SIGN UP, OR LET US KNOW IF YOU WOULD LIKE TO VOLUNTEER FOR THE DAY! PEOPLE WHO SPREAD THE WORD WILL BE APPRECIATED, VOLUNTEERS WILL BE GEARED UP AND FED, AND SIGN UPS WILL HAVE THE COMPETITION EXPERIENCE OF THEIR LIVES. BAR CRAWL TO FOLLOW IN THE WEST END. TEAMS OF FOUR. GET EM IN!
***HAPPY BIRTHDAY SUPERCLEARY AND KELLY, AND HAPPY BELATED TO TOM!
WARM-UP
2 MIN DOUBLES (UNDER 30 = BURPEES)
REVIEW AND DRILL SHOULDER PRESS, PUSH PRESS AND SPLIT JERK
SHOULDER MOBILITY
WOD
* WE ARE GOING OFF THE CLOCK TODAY*
5-5-5-5-5 - SHOULDER PRESS
3-3-3-3-3 - PUSH PRESS
1-1-1-1-1 - SPLIT JERK
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| RESULTS FROM DIANE 7/17/13 |
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| GAMES PREP RESULTS! |
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