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| ENDURANCE WARM-UP! |
* 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.
**** NEXT WEEK WE WILL ANNOUNCE DATE AND DETAILS FOR OUR NEXT CHALLENGE COMING UP. THIS CHALLENGE IS GONNA BE AWESOME WE ARE SO EXCITED AND PUMPED TO GET THIS STARTED!
**** NEXT WEEK WE WILL ANNOUNCE DATE AND DETAILS FOR OUR NEXT CHALLENGE COMING UP. THIS CHALLENGE IS GONNA BE AWESOME WE ARE SO EXCITED AND PUMPED TO GET THIS STARTED!
* PACKED HOUSE FOR OPEN GYM! SO COOL TO SEE SO MANY OF YOU COMING INTO THE GYM TO WORK ON YOUR FITNESS ON THE WEEKEND!
WARM-UP
500M ROW
20 STRICT T2B
20 AIR SQUATS
REVIEW AND DRILL HANG POWER CLEANS
WOD
W A PARTNER COMPLETE AND SPLIT UP ANYWAY YOU WANT - 1 PERSON WORKS
1K ROW
50 HANG POWER CLEANS (135/95)
750M ROW
40 HANG POWER CLEANS
500M ROW
30 HANG POWER CLEANS
250M ROW
20 HANG ROWER CLEANS
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| OLYMPIC LIFTNG CLASS! 5 PR'S TODAY! |
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| ENDURANCE CLASS! |
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| 2014 PREP TEAM RESULTS! |
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