- HEATHER'S LAST FEW HANG POWER CLEANS!
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| JOEYYYYYY ROWS A HAL MARATHON YES THATS 21,097M! |
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| MATTY Z HITTING SOME DOUBLES WITH SOME SUPER SHORT SHORTS! |
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| ADAM. G! |
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| SMOKED! |
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| SMOKED! |
* 6AM AND 8:30AM CLASSES ARE CANCELLED TOMORROW. WE WILL HAVE A 9:30AM AND A 10:30AM INSTEAD. SO SCHEDULE TOMORROW IS AS FOLLOWS:
9:30AM (CLEARY), 10:30AM(CLEARY), 5PM(CLEARY), 6PM(CLEARY), 7PM(ROB), 8PM(ROB)!
** 7AM OPEN GYM HAS BEEN CANCELLED FOR GOOD. WE HAD A AVERAGE ATTENDANCE OF 1.9 PEOPLE PER CLASS FOR 2.5 WEEKS. WE SAID WE NEEDED 6+ FOR IT TO REMAIN. SORRY IT HAS BEEN CANCELLED AS OF TODAY.
*** 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!
****** GREAT JOB TO EVERYONE ON THE 20RM HANG CLEANS. UNBELIEVABLE SHOW OF HEART, INTENSITY AND MENTAL FORTITUDE JUST TO HANG ON TO THE BAR AND PUSH FOR 20 REPS!
WARM-UP
500M ROW
20 STRICT T2B
REVIEW AND DRILL RING ROWS + PUSHUPS
REVIEW AND DRILL THRUSTERS
MAX TIME PLATE HOLDS (45/25)
3 SETS TO ACCUMULATE MAX TIME.
WOD
21 THRUSTERS (115/75)
9 MUSCLE-UPS (18 RING ROWS/18 PUSHUPS)
15 THRUSTERS
7 MUSCLE-UPS (14 RING ROWS/14 PUSHUPS)
9 THRUSTERS
5 MUSCLE UPS (10 RING ROWS/10 PUSHUPS)
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| RESULTS FROM 1/21/14 |
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