* GUYS WE ARE TRYING TO IMPROVE THE GYM AS MUCH AS POSSIBLE. PLEASE FILL OUT THE SURVEY BELOW. PLEASE FILL OUT REAL ANSWERS 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.
** 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!
 |
| SUPERCLEARY V TAI! PHOTO OFF! |
 |
| COOL PANORAMIC SHOT! WHATS UP SUPERCLEARY! |
 |
| 6AM! |
 |
| 6AM! |
 |
| THE OLD CROSSFIT REST POSE! |
 |
| 9:30! |
 |
| 9:30 |
 |
| 9:30 |
* GREAT JOB TO ALL ON 12 DAYS OF CHRISTMAS! THAT WORKOUT WAS BRUTAL BUT AWESOME!!!!!
** CHRISTMAS SCHEDULE IS AS FOLLOWS:
* 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
2 MIN DOUBLES (BURPEE RULE IN EFFECT!)
10 KB SWINGS (LIGHT/MED/HEAVY)
REVIEW AND DRILL HANG POWER CLEAN
STRENGTH
15 MIN TO FIND 3RM HANG POWER CLEAN
WOD
150 KB SWINGS FOR TIME (53/35)
* SCORE TOTAL SETS TO FINISH AND TIME
CASHOUT = 250M ROW X 3 - REST 1 MIN - SCORE BEST AND WORST ROW
 |
| RESULTS FROM 12 DAYS OF XMAS! |
 |
| 12 DAYS OF XMAS RESULTS! |
No comments:
Post a Comment