8PM CLASS IS CANCELLED DUE TO SNOW AND DRIVING CONDITION. REPEAT 8PM TUESDAY NIGHT JANUARY 21ST AT 8PM CLASS IS CANCELLED.
* 71 PR'S TODAY!!!!! 81% OF OUR ATHLETES PR'D ON THEIR 3RM BACK SQUAT! GREAT JOB TODAY EVERYONE.
** 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.
**** THIS 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!
**** THIS 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!
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| ANDY! |
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| RACHEL! |
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| PAT! |
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| GREG! |
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| ALEX! |
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| BILL! |
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| MATT |
- KERI HITS A 300# BACK SQUAT!
WARM-UP
1 MIN SINGLES
1MIN BACKWARDS SINGLES
1 MIN BACKWARDS DOUBLES
10 KBS (LIGHT/MED/HEAVY)
REVIEW AND DRILL HANG POWER/HANG SQUAT CLEAN
STRENGTH
FIND 20RM HANG CLEAN (SQUAT OR POWER)
WOD
AMRAP 7 MIN
21-15-9.... IF YOU FINISH 21-15-9 - REPEAT STARTING BACK AT 21
BOX JUMP UP AND OVER (24/20)
KB SWING (53/35)
* SCORE = TOTAL REPS COMPLETED
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| RESULTS FROM NANCY! |
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| 2014 PREP TEAM RESULTS! |
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