WOD - THURSDAY, DECEMBER 26TH 2013

* HOPE EVERYONE HAD A GREAT CHRISTMAS! NO LETS GET BACK AT IT AND GET READY TO WORK.  SEAN SAYS "GET YOUR ASS IN THE GYM"

** CONGRATS TO LUKE AND ALI ON THEIR ENGAGEMENT! SORRY LUKE HAD TO USE THIS PIC!

*** AWESOME PIC OF THE BIG DADDY COOK!

* THURSDAY, DECEMBER 26TH = 9:30AM AND 10:30AM  ONLY W ROB SANTORO.

*********MOLLY AND I WILL BE GOING TO THE GYM WHEN WE GET BACK LATER IN THE DAY, DECEMBER 26TH AND WILL PUT UP A FACEBOOK POST ON WHAT TIME WE WILL BE ARRIVING.  WE WILL OPEN UP THE GYM FOR ANYONE TO USE.********

* 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

* GUYS WE ARE TRYING TO IMPROVE THE GYM AS MUCH AS POSSIBLE.  PLEASE FILL OUT THE SURVEY BELOW.  PLEASE FILL OUT REAL ANSWERS ONLY PLEASE.  ONLY ANSWER IF YOU ARE A ATHLETE AT CROSSFIT KIP.  IF YOU FOLLOW OUR PROGRAMMING OR PULL FROM OUR SITE PLEASE DO NOT FILL THIS OUT.

https://www.surveymonkey.com/s/DY7HDJL

** UPDATE ON THE SATURDAY PARTY! WE WILL BE HAVING A NICE INTENSE MALE VS FEMALE FLIP CUP TOURNEY STARTING AT 6:30PM.  AFTER THE TOURNAMENT WE WILL HEAD OVER TO THE ISLAND PARK LOCAL ALE HOUSE WHERE WE WILL BE GETTING A GREAT DEAL. WE ARE GETTING CHARGED HAPPY HOUR PRICES FROM 8PM-11PM AND FOOD WILL BE INCLUDED FOR EVERYONE AT THE GYM!  IF YOU ARE NOT GOING TO COME TO THE PRE-GAME YOU CANT ARRIVE AT THE BAR UNTIL 8PM! BREAKING NEWS,  WE WILL ALSO HAVE THE UFC FIGHT - ROUSSEY V TATE AND LONG ISLANDS OWN CHRIS WEIDMAN (YEAAAAA!!) V ANDERSON SILVA (BOOOOO)

WARM-UP
500M ROW
BARBELL SNATCH WARM-UP
7 REPS OF EACH
BEHIND THE PRESS - CLEAN GRIP
BEHIND THE NECK PRESS - SNATCH GRIP
OHS
SNATCH BALANCE
HANG POWER SNATCHES - MID THIGH
HANG SQUAT SNATCHES - MID THIGH
HANG SQUAT SNATCH

STRENGTH
FIND 3RM HANG SQUAT SNATCH

WOD
21-15-9
HANG SQUAT SNATCH (95/65)
C2B PULLUPS