 |
| ADNAN AND ED REPPIN THE 6AM SQUAD! |
 |
| NOAM AND NEIL! |
 |
| JOSH! |
 |
| ALICIA! |
 |
| RACHEL AND LISA/NOAM AND NEIL! |
 |
| POTOP! |
 |
| SAL AND COOK! |
* THANKS TO EVERYONE WHO CAME OUT TO OUR FIRST SKILL CLINIC. REALLY AWESOME TO SEE SOME PEOPLE GETTING STRICT/KIPPING/BUTTERFLY PULLUPS. WE WILL ANNOUNCE NEXT WEEK THE DATE AND SKILL FOR OUR NEXT CLINIC.
** 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.
*** WE HAVE MOVED BACK THE START DATE OF THE CHALLENGE TO FEBRUARY 10TH 2014. THE MEETING WILL BE MOVED BACK ONE WEEK AS WELL FEBRUARY 9TH 2014. DUE TO THE LONG BEACH POLAR BEAR PLUNGE AND SUPERBOWL SUNDAY THERE WOULD BE LIMITED ATTENDANCE. I MADE A MISTAKE LAST NIGHT ON THE POST SO DATES ARE CHANGED SORRY!
**** SUNDAY CLASS WAS AWESOME TODAY! FULL CONTACT WALLBALLS AND RUNNING MADE FOR A INTERESTING WORKOUT.
WARM-UP
500M ROW
10 PUSHUPS/10 HRPU/10 CLAP PUSHUPS (TRY TO GO UB)
10 BACK SQUATS W BAR
10 OH WALKING LUNGES (25/10)
STRENGTH
5X3@93% OF 3RM BACK SQUAT
(1 SET EVERY 2:30)
WOD
21-18-15-12-9-6-3
WEIGHTED ABMAT SITUPS (45/25)
OH WALKING LUNGES (45/25)
 |
| RESULTS FROM SUNDAY! |
 |
| STRICT PULLUP AND STRENGTH DEV! |
 |
| KIPPING PULLUP! |
 |
| BUTTERFLY! |
No comments:
Post a Comment