* GAMES SEASON IS RAPIDLY APPROACHING! FOR THOSE OF YOU WHO COME TO THE GYM EVERYDAY, BUST YOUR ASS PLEASE SIGN UP. EACH YEAR EVERYONE ASKS, IS MY SCORE GONNA HURT THE GYM? NO IT WONT. THE OPENS IS FUN, BRINGS OUR ENTIRE KIP COMMUNITY TOGETHER, LETS US ALL WORKOUT TOGETHER AND THEN HAVE A BIG PARTY AFTER THE LAST WEEK!!!! CLICK THE LINK BELOW TO REGISTER YOURSELF, AND SIGN UP UNDER CROSSFIT KING OF ISLAND PARK! MOLLY, SEAN, THE COACHES AND MYSELF WOULD LOVE 100% PARTICIPATION FROM THE GYM.
** OUR FIRST DATE FOR OUR SUNDAY SKILL SEMINAR WILL BE FEBRUARY 2ND AT 9AM. THE SKILL WILL BE PULL-UPS. KIPPING AND BUTTERFLY WILL BOTH BE COVERED! WE WILL HAVE A SIGN UP ON THE WHITE BOARD IN THE FRONT.
*** WE HAVE MOVED BACK THE START DATE OF THE CHALLENGE TO FEBRUARY 17TH 2014. THE MEETING WILL BE MOVED BACK ONE WEEK AS WELL FEBRUARY 16TH 2014. DUE TO THE LONG BEACH POLAR BEAR PLUNGE AND SUPERBOWL SUNDAY THERE WOULD BE LIMITED ATTENDANCE.
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| PAT GETTING A BAR MUSCLE-UP! |
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| JOE AND LUKE! |
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| SYDNEY WORKING ON HER FARMERS CARRY! |
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| 9:30! |
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| 9:30! |
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| ADRIENNE IS A BEAST! |
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| AWWWW THE CLEARYS! |
OLYMPIC LIFTING WARM-UP
USA - W SNATCH
(BEHIND THE NECK PRESS/OHS/SNATCH BALANCE/MID THIGH POWER SNATCH/HANG POWER SNATCH/BELOW KNEE POWER SNATCH/POWER SNATCH TO OHS/SQUAT SNATCH)
USA - W JERK
(PRESS/PUSH PRESS/PUSH JERK/SPLIT JERK)
OLYMPIC LIFTING
A. FIND 1RM SQUAT SNATCH
B. FIND 1RM SQUAT CLEAN AND SPLIT JERK
C. 3X15 GHD SITUPS
ENDURANCE WARM-UP
250M ROW NO ARMS
40 ABMAT SITUPS
40 HRPU
MOBILITY
ENDURANCE WOD
PARTNER A ROWS - 1K-900M-800M-700M-600M-500M-400M-300M-200M-100M
PARTNER B ROWS - 100M-200M-300M-400M-500M-600M-700M-800M-900M-1K
- REST WHILE PARTNER ROWS
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| RESULTS FROM 1/31/14 |
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| 2014 PREP TEAM RESULTS! |
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