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| HOW DID YOU START YOUR DAY?? |
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| KENNY IS THE MAN AND CAPTAIN OF THE MEATHEAD TEAM!!! |
* CHECK OUT OUR NEW SEPTEMBER ATHLETE OF THE MONTH LISA WRIGHT!
http://crossfitkoip.blogspot.com/p/athlete-of-month_10.html
** PERV SUNDAY IS CANCELLED DUE TO THE FLEX ON THE BEACH COMPETITION. SORRY FOR THE INCONVENIENCE.
*** VOLUNTEERS FOR FLEX ON THE BEACH WE WILL MEET ON RIVERSIDE IN FRONT OF THE TRAPEZE BETWEEN 7:00-7:15AM!! THANKS SO MUCH IN ADVANCE FOR EVERYONES HELP. ALL VOLUNTEERS WILL GET FED, GET TSHIRTS AND EVEN BETTER A PREMIUM SEXUAL FAVOR FROM SEAN!
**** HAPPY BDAY ADAM G! COME TO THE GYM SIR!!!!!!!!!
***** 34 PR'S ON OUR FRONT SQUATS TODAY. REAL AWESOME TO SEE EVERYONE ATTACK THEIR WEAKNESSES TODAY AND WE WILL CRUSH THESE FOR THE NEXT 6 WEEKS!
****** 2014 PREP TEAM USE THE WEIGHTS FROM A AND C, LAST FRI AS YOUR 90% FOR TOMORROWS LIFTS.
WARM-UP
400M RUN
REVIEW AND DRILL HANG POWER SNATCH
REVIEW AND DRILL WALLBALLS
STRENGTH
15 MIN TO FIND 1RM HANG POWER SNATCH
WOD
4 ROUNDS
60 DOUBLES OR 120 SINGLES
20 WALLBALLS (20/14)
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| RESULTS FROM 9/12/13 |
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| RESULTS FROM 9/12/13 |
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| RESULTS FROM ELEMENTS 9/12 |
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