* COREY WAS BEING SUPER CREEPY AT THE ATHLETE CHECK IN! HE WAS TAKING SOME SHOTS OF CROSSFIT CELEBS.
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| LINDSAY! |
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| SPENCER! |
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| FRONING AND SOME GUYS BALD HEAD! |
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| THE COMPETITION FLOOR! |
*** 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.
***** GOOD LUCK TO EVERYONE COMPETING AT THE L.I TAKEOVER!
****** GOOD LUCK TO COREY COMPETING TOMORROW AT THE EAST COAST CHAMPIONSHIPS AND GOOD LUCK TO OUR TWO TEAMS COMPETING AT THE EAST COAST CHAMPIONSHIPS!
OLYMPIC LIFTING WARM-UP
USA - W CLEAN WARM-UP (MID THIGH/ABOVE KNEE/BELOW KNEE/LIFT OFF/POWER CLEAN/POWER CLEAN TO FRONT SQUAT/SQUAT CLEAN)
USA - W JERK WARM-UP (STRICT PRESS/PUSH PRESS/PUSH JERK/SPLIT JERK)
OLYMPIC CLASS
A. 20 MIN TO FIND 1RM SNATCH (SQUAT)
B. 20 MIN TO FIND 1RM CLEAN AND JERK (SQUAT CLEAN/SPLIT JERK)
C. 3X15 GHD SITUPS
ENDURANCE WARM-UP
250M ARMLESS ROW
250M REGULAR ROW
20 PUSHUPS
20 ABMAT SITUPS
ENDURANCE WOD
EMOM FOR 30 MIN
CAL ROW (15/12) = ELITE/(12/9) = RX
BURPEES (15/12) = ELITE/(12/9) = RX
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| RESULTS FROM 1/24/14 |
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| 2014 PREP TEAM RESULTS! |
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