- GO SOUTH EPISODE 3!
* HAPPY BELATED BIRTHDAY TO JON. S, HOLLY, AND HAPPY BIRTHDAY TO BARB!
* CROSSFIT KIP HOLIDAY PARTY WILL BE SATURDAY, DECEMBER 28TH! WE WILL START THE PARTY AT THE GYM AT 6PM, THEN HEAD OVER TO THE LOCAL ALE HOUSE AT 8PM! MORE DETAILS TO FOLLOW WITH FOOD AND DRINKS!
** CHRISTMAS SCHEDULE IS AS FOLLOWS:
* MONDAY, DECEMBER 23RD = FULL SCHEDULE
* TUESDAY, DECEMBER 24TH (XMAS EVE) = 8:30AM AND 9:30AM ONLY W SHAUN CLEARY
* WEDNESDAY, DECEMBER 25TH (CHRISTMAS) = CLOSED
* THURSDAY, DECEMBER 26TH = 9:30AM AND 10:30AM ONLY W ROB SANTORO.
* FRIDAY, DECEMBER 27TH - MONDAY, DECEMBER 30TH = NORMAL SCHEDULE
* TUESDAY, DECEMBER 31ST (NEW YEARS EVE) = NO 7PM AND NO 8PM
* WEDNESDAY, JANUARY 1ST (NEW YEARS DAY) = 10AM AND 11AM ONLY
** CHRISTMAS SCHEDULE IS AS FOLLOWS:
* MONDAY, DECEMBER 23RD = FULL SCHEDULE
* TUESDAY, DECEMBER 24TH (XMAS EVE) = 8:30AM AND 9:30AM ONLY W SHAUN CLEARY
* WEDNESDAY, DECEMBER 25TH (CHRISTMAS) = CLOSED
* THURSDAY, DECEMBER 26TH = 9:30AM AND 10:30AM ONLY W ROB SANTORO.
* FRIDAY, DECEMBER 27TH - MONDAY, DECEMBER 30TH = NORMAL SCHEDULE
* TUESDAY, DECEMBER 31ST (NEW YEARS EVE) = NO 7PM AND NO 8PM
* WEDNESDAY, JANUARY 1ST (NEW YEARS DAY) = 10AM AND 11AM ONLY
WARM-UP
200M ROW X 2 - WHILE PARTNER ROWS HIT 10 HAND RELEASE PUSHUPS
1 LAP WALKING LUNGE
10 BACK SQUATS WITH BAR
REVIEW AND DRILL THRUSTERS
STRENGTH
15 MIN FIND NEW 10RM
*IF YOU JUST FOUND IT LAST WEEK THEN YOU HAVE 3X10@93%
WOD
FOR TIME:
1000M ROW
30 THRUSTERS (135/95)
60 HAND RELEASE PUSHUPS
SOME FRIDAY/SATURDAY/SUNDAY PICS!
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| WINNING THE HARDBAT CLASSIC! |
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| NEW DOOR! |
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| NEW DOOR |
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| 2014 PREP TEAM |
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| ENDURANCE CLASS! |
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| OLY CLASS! |
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| McGHEE |
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| 2014 PREP TEAM! |
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| FAUN! |
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| JP! |
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| CLEARY! |
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| OVERS! |
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| KIRA! |
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