* 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.
WARM-UP
REVIEW AND DRILL ROW THEN EVERYONE ROWS 500M ROW
40 ABMAT SITUPS
REVIEW AND DRILL ROPE CLIMBS
RANDOM TESTER WEDNESDAY
MAX ROPE CLIMBS WITHOUT TOUCHING THE GROUND
OR
IF NO ROPE CLIMBS MAX EFFORT PULL-UPS (STRICT)
WOD
750M ROW X 4 – REST 1:1
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| RESULTS FROM 1/28/14 |
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| 2014 PREP TEAM RESULTS! |
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