* 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.
*** OUR FRIENDS AT CROSSFIT 516 ARE HOSTING A BIG COMPETITION AT THEIR GYM CALLED HIS AND HERS VALENTINES DAY COMP. THESE GUYS RUN A GREAT GYM AND WE KNOW THEIR PROGRAMMING WILL BE SPOT ON. CLICK THE LINK BELOW FOR MORE INFO FIND A PARTNER OF THE OPPOSITE SEX AND SIGN UP!
**** IF YOU GUYS SEE ANY OTHER COMPETITIONS OUT THERE PLEASE BRING IT TO OUR ATTENTION SO WE CAN LET YOU KNOW IF ITS A GOOD COMP AND WILL BE WELL PROGRAMMED. WE DONT WANT ANYONE TO ATTEND SOMETHING LIKE THAT LONG ISLAND TAKEOVER DISASTER.
***** HAPPY BIRTHDAY MEREDITH AND ED. JR!!!!!
WARM-UP
2 MIN GYM JOG AROUND PULLUP RIG
DYNAMIC STRETCHES AROUND RIG
REVIEW AND DRILL RING HSPU AND MODIFICATIONS
REVIEW AND DRILL HANG POWER SNATCH
DYNAMIC STRETCHES AROUND RIG
REVIEW AND DRILL RING HSPU AND MODIFICATIONS
REVIEW AND DRILL HANG POWER SNATCH
STRENGTH
15 MIN FIND 5RM HANG POWER SNATCH
WOD
7 ROUNDS
3 HANG POWER SNATCHES (165/100)
4 RING HSPU
SUB 1 = 6 DEF HSPU (45#PLATE)
SUB 2 = 8 HSPU
SUB 3 = 10 SEATED KB PRESS
- SAME WORKOUT TM EXCEPT THEY DID CLEANS IN THERE WORKOUT!
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| RESULTS FROM CHERRY PICKING 1/29/14 |
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| 5K ROW FOR TIME - MOLLY AND I STINK! |
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