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| 6AM??? WHERE ARE YOU? |
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| ABMAT SITUPS! |
* 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!
*** HAPPY BIRTHDAY ANNE!
WARM-UP
250M ROW
1 MIN HS HOLD
REVIEW AND DRILL HANG POWER CLEANS
STRENGTH
FIND 3RM HANG POWER CLEAN
WOD
AMRAP 12 MINUTES
5 HANG POWER CLEANS (205/125)
10 HSPU (SUB 10 SEATED KB PRESS)
150M ROW
REST 1:1
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| RESULTS FROM 2/3/14 |
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| 2014 PREP TEAM RESULTS! |
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