WOD - MONDAY, FEBRUARY 17TH 2014

* THE MOMENT WE HAVE ALL BEEN WAITING FOR! THE TEAM SELECTION FOR OUR CHALLENGE IS ANNOUNCED! PLEASE EMAIL YOUR COACH AS EMAIL CHAINS WILL BE STARTING AND IT WILL BE THE BEST WAY TO COMMUNICATE WITH YOUR TEAM AND QUESTIONS THAT NEED TO BE ANSWERED!

WE ARE READY ARE YOU!

MIKES TEAM (MIKE.CROSSFITKOB@GMAIL.COM)

KEVIN BRADY

KEVIN HANARAN

EILEEN

CLAUDIA

CAROLINE

KRISTINA. I

MICHELLE. H

MARK

JUKES

JOSH

MOLLYS TEAM (M.BERKSTRESSER@GMAIL.COM)

ROBYN

J.BELLA

RICHIE

KARISSA

MELISSA. H

LISA

KAYLAN

STEPH

ALYSSA

SEANS TEAM  (SEANP.CROSSFITKOB@GMAIL.COM)

JENN. D

VIN

HEATHER

PAGS

ANGELA. V

RACHEL. B

CANEPA

BRENADAN. C

JULIA

ROBS TEAM (RLSANTORO4@GMAIL.COM)

JEREMY

PAT M

MICHELLE. G

ANDREW. D

JO

KELLY

BANEGAS

ROSALIE

SHARON

KAITS TEAM (FLIPPINFITZ@MSN.COM)

KRIS O

ED. SR

KIM. P

ALISON. C

BRENDAN. B

JANEY

PETE

JACKIE

KURT

JILL

* THERE SEEMS TO BE SOME CONFUSION GOING ON AROUND THE GYM.  HERE IS THE SCHEDULE FOR THE NEXT MONTH OR SO.

#1.  THE CROSSFIT OPENS START ON FEBRUARY 27TH AND WE WOULD LOVE THE WHOLE GYM TO SIGN UP AND PARTICIPATE.  YOU DO NOT NEED TO BE THE BEST CROSSFITTER OR BE ABLE TO DO ALL/ANY CLASS WORKOUTS AS PRESCRIBED.  ALL YOU HAVE TO DO IS COME OUT AND HAVE FUN. SIGN UP! 74 ATHLETES STRONG!

WWW.GAMES.CROSSFIT.COM

SATURDAY, FEBRUARY 22ND = NORMAL SCHEDULE

SATURDAY, MARCH 1ST = CROSSFIT OPENS WORKOUT 14.1 @10AM.

SATURDAY, MARCH 8TH = CROSSFIT OPENS WORKOUT 14.2 @10AM.

SATURDAY, MARCH 15TH  = CROSSFIT OPENS WORKOUT 14.3 @10AM.

SATURDAY, MARCH 22ND = CROSSFIT OPENS WORKOUT 14.4 @10AM.

SATURDAY, MARCH 29TH = CROSSFIT OPENS WORKOUT 14.5 @10AM.

* ALL SATURDAYS IN MARCH THERE WILL BE NO OLYMPIC LIFTING, ENDURANCE CLASS OR OPEN GYM. 

#2 - PEOPLE HAVE BEEN ASKING ABOUT SUPPLEMENTS!

OMEGA 3 - 90 CAPSULE BOTTLE (45 DAYS SUPPLY) - $25

OMEGA 3 - 180 CAPSULE BOTTLE (90 DAYS SUPPLY) - $45

THIS IS NOT THE CHEAPEST PRICE YOU WILL FIND ON THESE SUPPLEMENTS.  IF YOU WANT TO TAKE A DIFFERENT BRAND WE UNDERSTAND, WE JUST THINK THESE ARE THE BEST.  

THESE SUPPLEMENTS TYPICALLY HAVE ABOUT A YEAR ON THE SHELF BEFORE THEY EXPIRE

IF YOU WANT SUPPLEMENTS PAYMENT MUST BE IN BY WEDNESDAY NIGHT.  WE WILL PLACE OUR ORDER AFTER THE 8PM CLASS WEDNESDAY AND THEY SHOULD BE TO US BY FRIDAY.

FOR MORE INFORMATION OR TO PLACE YOUR OWN ORDER OF SUPPLEMENTS ONLINE DELIVERABLE TO YOUR HOUSE GO TOWWW.PURECAPSPRO.COM/CROSSFITKIP - ***THEY SELL ALL SORTS OF SUPPLEMENTS, NOT JUST FISH OIL.

#3 - THERE IS STILL SUNDAY CLASS DURING THE OPENS SEASON.  THERE WILL BE THE NUTRITION/FITNESS CHALLENGE LAST CHANCE WORKOUT AT 11AM ON SUNDAY STARTING SUNDAY, FEBRUARY 23RD.  THIS IS FOR CHALLENGE PEOPLE ONLY.  NO ONE WILL BE ALLOWED TO WORKOUT DURING THAT TIME SLOT. 

#4 - CHALLENGE PEOPLE ONLY - IF YOU CANNOT MAKE SUNDAY YOU HAVE TO COMPLETE ALL 3 WORKOUTS. (100 BURPEES/20 MIN OF ROWING/ 3 MILE RUN)

YOU ARE PERSONALLY RESPONSIBLE FOR THE FOLLOWING:

1. KEEPING TRACK OF FOOD POINTS (EITHER 3 POINTS OR 0 POINTS)

2. KEEPING TRACK OF ATTENDANCE POINTS. (1 POINT FOR 3 CLASSES/2 POINTS EVERY CLASS AFTER)

WARM-UP

1 MIN DOUBLES

15 AIR SQUATS

15 PUSHUPS

REVIEW AND DRILL FRONT SQUATS

STRENGTH

15 MIN TO FIND 1RM FRONT SQUAT 

WOD

"CHELSEA"

30 MIN EMOM

5 PULLUPS


10 PUSHUPS


15 AIR SQUATS

*IF YOU FAIL TO COMPLETE A MINUTE, THE WORKOUT TURNS INTO AN AMRAP FOR THE REMAINDER OF THE 30 MIN