WOD - TUESDAY, APRIL 1ST 2014

* OLYMPIC LIFTING AND ENDURANCE CLASS WILL PICK BACK UP ON APRIL 26TH 2014.  OPEN GYM WILL BEGIN THIS SATURDAY FROM 9AM-11AM.

** HAPPY BDAY BIG DOG KEV H!!!

6AM WARMING UP!

WARM-UP
500M ROW
20 STRICT T2B
REVIEW AND DRILL POWER CLEANS

STRENGTH
POWER CLEAN 3X5@93% OF 5RM (YES THIS IS VERY HEAVY)

WOD
30 MIN AMRAP W PARTNER
250M ROW
REST 1:1

RESULTS FROM 3/31/14

WOD - MONDAY, MARCH 31ST 2014

* OLYMPIC LIFTING AND ENDURANCE CLASS WILL PICK BACK UP ON APRIL 26TH 2014.  OPEN GYM WILL BEGIN THIS SATURDAY FROM 9AM-11AM.

- WHO LEFT THEIR FUR COAT AT THE GYM?

SOPHIA FULL OUT SLEEPING IN THE MIDDLE OF A PACKED CLASS!

10AM PARTNER WOD!

10AM GROUP CLASS!

WARM-UP
2 MIN JOG OR 400M RUN IF NICE OUT
35 ABMAT SITUPS
10 HAND RELEASE PUSHUPS
REVIEW AND DRILL FRONT SQUATS FROM GROUND

STRENGTH
FRONT SQUATS
3X5 @90% OF 5RM

WOD
4 ROUNDS
AMRAP 3 MIN
8 FRONT SQUATS (135/95)
10 HAND RELEASE PUSHUPS

---- REST 2 MIN AFTER EACH ROUND ---

10AM PARTNER WORKOUT!

11AM FITNESS CHALLENGE RESULTS!

2014 PREP TEAM RESULTS!

WOD - SUNDAY, MARCH 30TH 2014

GROUP SHOT W KIP AND 516! 

* RECAP OF THE 2014 CROSSFIT OPENS SEASON TO COME TOMORROW.

* SCHEDULE
10AM - GROUP WOD
11AM - FITNESS CHALLENGE WOD (FOR FITNESS GROUP ONLY)

WARM-UP
2 MIN JOG AROUND RIG
10 LIGHT/MED/HEAVY KB SWINGS

WOD
* TEAMS OF 3 *
ROW 5K (MUST ROTATE EVERY 250M)
ME KB SWINGS
ME DOUBLE UNDERS

WOD - SATURDAY, MARCH 29TH 2014

 * EXCITING NEWS!  OUR FRIENDS FROM CROSSFIT 516 AND THEIR ATHLETES WILL BE COMING DOWN ON SATURDAY TO DO WORKOUT 14.5 WITH US AND THEN STAY AFTER AND ROCK OUT!  THE WORKOUT WILL START AT 10AM AND JUST LIKE PREVIOUS WEEKS THE HEATS WILL BE ON THE BLOG FRIDAY NIGHT.  THEY WILL ALSO BE BRINGING DOWN A DJ TO BLAST SOME MUSIC AND MAKE SURE THIS IS A AWESOME ATMOSPHERE! AFTER THE WORKOUT IS OVER WE WILL HAVE FOOD, AND ENCOURAGE EVERYONE TO BRING A LITTLE DISH AND THEIR OWN BOOZE IF YOU WANT TO DRINK.  HOPE TO SEE EVERYONE THERE!!

****** DOUGH HUT WILL BE THERE WITH COFFEE/SUGAR/MILK/HALF AND HALF FOR YOU COFFE NUTS!

***** SWINGBELLYS WILL BE THERE CATERING US WITH PULLED PORK/CHICKEN AND A BUNCH OF SIDES.  IF YOU WANT ANYTHING SPECIAL BRING YOUR OWN FOOD. 

**** LV WINES WILL BE THERE SUPPLYING A BUNCH OF WINE FOR THE PARTY.   WE HAVE SOME BEER AT THE GYM, AND IF EVERYONE WANTS TO DRINK IT WILL NOT BE ENOUGH.  SO IF EVERYONE BRINGS A 6-12 PACK WE WILL HAVE PLENTY!! SO EXCITED TO SEE EVERYONE AND CF 516 TO WORKOUT AND PARTY TOMORROW TO CELEBRATE THE END OF A GREAT OPENS SEASON!

14.5 HEATS! DAY STARTS AT 10AM SHARP!!!

OPEN WOD 14.5

VIN!

MARCO AKA "INCREDIBLE HULK" AND HIS BUDDY KEIRAN!

MARCO AKA "INCREDIBLE HULK" AND HIS BUDDY KEIRAN!

RESULTS FROM 3/28/14

WOD - FRIDAY, MARCH 28TH 2014

 * EXCITING NEWS!  OUR FRIENDS FROM CROSSFIT 516 AND THEIR ATHLETES WILL BE COMING DOWN ON SATURDAY TO DO WORKOUT 14.5 WITH US AND THEN STAY AFTER AND ROCK OUT!  THE WORKOUT WILL START AT 10AM AND JUST LIKE PREVIOUS WEEKS THE HEATS WILL BE ON THE BLOG FRIDAY NIGHT.  THEY WILL ALSO BE BRINGING DOWN A DJ TO BLAST SOME MUSIC AND MAKE SURE THIS IS A AWESOME ATMOSPHERE! AFTER THE WORKOUT IS OVER WE WILL HAVE FOOD, AND ENCOURAGE EVERYONE TO BRING A LITTLE DISH AND THEIR OWN BOOZE IF YOU WANT TO DRINK.  HOPE TO SEE EVERYONE THERE!!

IF YOU WILL NOT BE THERE PLEASE LET 

US KNOW ASAP!

 *  ON FRIDAY NIGHT WE WILL HAVE A HEAT LIST ON THE BLOG OF WHEN YOU WILL PERFORM YOUR WORKOUT.  YOU WILL HAVE 3 OPTIONS TO COMPLETE THE WORKOUT.

OPTION#1 - WE WILL PROGRAM 14.5 FOR FRIDAYS GROUP CLASS.  IF YOU SIGN UP FOR THE OPENS AND CANNOT MAKE SATURDAY YOU MAY DO THE WORKOUT ON FRIDAY BEING JUDGED.

OPTION#2 - WE WILL DO A SATURDAY IN HOUSE "OPENS THROW-DOWN"  WITH CROSSFIT 516 WHERE WE WILL HAVE HEATS LISTED AND EVERYONE WILL HAVE A JUDGE.  WE WILL PUT UP YOUR INDIVIDUAL HEAT TIME FRIDAY NIGHT.  WE WOULD LOVE EVERYONE TO BE THERE ALL DAY BUT WE UNDERSTAND LIFE COMES UP. WE EXPECT EVERYONE THERE 30 MIN BEFORE YOUR HEAT TIME, WARMED UP AND READY TO GO.

OPTION#3 - IF YOU WANT TO GET A WORKOUT IN TM AND PLAN ON ATTENDING THE SAT OPENS WORKOUT,  YOU HAVE 3 OPTIONS
1. YOU CAN DO THE OPEN WORKOUT FRIDAY AND SATURDAY (WE DO NOT RECOMMEND)
2. 1K ROW - 50 T2B - 5O BOX JUMPS (24/20)
3. REST DAY

* THIS IS NOT OPEN GYM.  YOU HAVE THOSE 3 OPTIONS LISTED ABOVE.  PLEASE DO NOT MAKE US BE THE BAD GUY.

* IF YOU ARE NOT DOING THE OPENS JUST COME IN LIKE ANY OTHER DAY AND YOU WILL PERFORM 14.5!

KEITHS SWEAT ANGEL!

8PM!

NICE PIC!

ANNE!

WARM-UP

500M ROW 

10 PUSHUPS

10 AIR SQUATS

REVIEW AND DRILL THRUSTERS

REVIEW STRATEGY/HEATS/JUDGING

WOD - OPEN WORKOUT 14.5

RESULTS FROM 3/27/14

RESULTS FROM 3/27/14

2014 PREP TEAM REDO

WOD - THURSDAY, MARCH 27TH 2014

* EXCITING NEWS!  OUR FRIENDS FROM CROSSFIT 516 AND THEIR ATHLETES WILL BE COMING DOWN ON SATURDAY TO DO WORKOUT 14.5 WITH US AND THEN STAY AFTER AND ROCK OUT!  THE WORKOUT WILL START AT 10AM AND JUST LIKE PREVIOUS WEEKS THE HEATS WILL BE ON THE BLOG FRIDAY NIGHT.  THEY WILL ALSO BE BRINGING DOWN A DJ TO BLAST SOME MUSIC AND MAKE SURE THIS IS A AWESOME ATMOSPHERE!

IF YOU WILL NOT BE THERE PLEASE LET 

US KNOW ASAP!

535!

AFTERMATH!

8:30!

5PM!

PRE ROW!

WARM-UP
2 MIN DOUBLES
30 WEIGHTED ABMAT SITUPS
10 KB SWINGS (LIGHT/MED/HEAVY)
10 WALLBALLS (LIGHT/MED/HEAVY)
REVIEW AND DRILL OHS

STRENGTH
15 MIN TO FIND 5RM OHS (FROM RACK)

WOD
10 ROUNDS
10 KB SWINGS (53/35)
10 WALLBALLS (20/14)

RESULTS FROM 3/26/14

2014 PREP TEAM RESULTS

WOD - WEDNESDAY, MARCH 26TH 2014

* EXCITING NEWS!  OUR FRIENDS FROM CROSSFIT 516 AND THEIR ATHLETES WILL BE COMING DOWN ON SATURDAY TO DO WORKOUT 14.5 WITH US AND THEN STAY AFTER AND ROCK OUT!  THE WORKOUT WILL START AT 10AM AND JUST LIKE PREVIOUS WEEKS THE HEATS WILL BE ON THE BLOG FRIDAY NIGHT.  THEY WILL ALSO BE BRINGING DOWN A DJ TO BLAST SOME MUSIC AND MAKE SURE THIS IS A AWESOME ATMOSPHERE!

IF YOU WILL NOT BE THERE PLEASE LET US KNOW ASAP!

- FRONING GETS 277 REPS ON 14.4 WOW!!!

WARM-UP
2 MIN INSIDE JOG
EMOM FOR 4 MIN
7 DEADLIFTS 95/65 AND 7-10 PUSHUPS

RANDOM TEST
1RM DEADLIFT

WOD
2K ROW
REST WHILE PARTNER ROWS
1K ROW

RESULTS FROM 3/25/14

RESULTS FROM 3/25/14

2014 PREP TEAM RESULTS

WOD - TUESDAY, MARCH 25TH 2014

* HAPPY BIRTHDAY TO KAIT AND ALICIA!!!

** TEAM CROSSFIT KIP IS CURRENTLY RANKED 6TH IN THE NORTHEAST, 49TH IN THE WORLD AND #1 ON LONG ISLAND.  CONGRATS AND GREAT JOB TO ALL OF YOU.  ONE MORE WEEK LEFT IN THE 2014 CROSSFIT OPENS!

*** AFTER THE OPENS WRAP UP THIS COMING SATURDAY WE WOULD LOVE FOR EVERYONE TO STICK AROUND FOR A WHILE TO CELEBRATE ANOTHER AWESOME OPENS SEASON. WE WILL BE BRINGING IN SOME FOOD, IF YOU WOULD LIKE TO BRING SOMETHING TO ADD TO WHAT WE HAVE YOU ARE CERTAINLY ENCOURAGED TO DO SO. EVERYONE IS WELCOME AND WE HOPE TO HAVE A BIG TURNOUT, YOU DON'T HAVE TO HAVE PARTICIPATED IN THE OPENS TO COME. WE WANT TO SEE EVERYONE. THIS IS ALSO A GREAT OPPORTUNITY FOR YOU TO INVITE FRIENDS AND FAMILY TO COME SEE WHAT WE DO EVERY DAY!  COME WORKOUT, WATCH YOUR FRIENDS WORKOUT, AND STICK AROUND WITH OUR FAVORITE PEOPLE!  IF YOU WANT TO DRINK PLEASE BRING YOUR OWN BOOZE WITH YOU AND PLAN ON HAVING SOMEONE DRIVE YOU HOME. GOOD TALK

GINNY WITH ANOTHER HUGE WEEK! 27TH IN THE WORLD, 3RD IN THE NORTHEAST ON 14.4 AND 5TH OVERALL IN THE NORTHEAST!

5PM!

5PM!

FRANK!

CHARLES!

ALI!

KENNY!

BRENDAN!

COOK/MOTISI/LARRY

6PM!

RAY!

DIANA!

COOK!

MOTISI

LARRY!

BANEGAS!

WARM-UP
500M ROW
15 STRICT T2B
REVIEW AND DRILL POWER CLEANS

STRENGTH
3X5 @90% OF 5RM – POWER CLEAN

WOD
5 ROUNDS
50 DOUBLES
15 PULLUPS
5 POWER CLEANS @70% OF 5RM

RESULTS FROM 3/24/14

WOD - MONDAY, MARCH 24TH 2014

*  AFTER THE OPENS WRAP UP THIS COMING SATURDAY WE WOULD LOVE FOR EVERYONE TO STICK AROUND FOR A WHILE TO CELEBRATE ANOTHER AWESOME OPENS SEASON. WE WILL BE BRINGING IN SOME FOOD, IF YOU WOULD LIKE TO BRING SOMETHING TO ADD TO WHAT WE HAVE YOU ARE CERTAINLY ENCOURAGED TO DO SO. EVERYONE IS WELCOME AND WE HOPE TO HAVE A BIG TURNOUT, YOU DON'T HAVE TO HAVE PARTICIPATED IN THE OPENS TO COME. WE WANT TO SEE EVERYONE. THIS IS ALSO A GREAT OPPORTUNITY FOR YOU TO INVITE FRIENDS AND FAMILY TO COME SEE WHAT WE DO EVERY DAY!  COME WORKOUT, WATCH YOUR FRIENDS WORKOUT, AND STICK AROUND WITH OUR FAVORITE PEOPLE!  IF YOU WANT TO DRINK PLEASE BRING YOUR OWN BOOZE WITH YOU AND PLAN ON HAVING SOMEONE DRIVE YOU HOME. GOOD TALK

SEANS TEAM #MYTEAMISKICKINGHISTEAMSASS!

SUNDAY CLASS PACKED!

SUNDAY CLASS!

WARM-UP
1 MIN DOUBLES
40 ABMAT SITUPS
30 PUSHUPS
REVIEW AND DRILL THRUSTERS

STRENGTH
FIND 5RM FRONT SQUAT
(GOOD GOAL TRY TO HIT YOUR 3RM FOR YOUR 5RM!)

WOD
"POSSIBLE 14.5"
AMRAP 15
100 BURPEES TO A PLATE
50 THRUSTERS (95/65)

RESULTS FROM THE FITNESS CHALLENGE SQUAD!

RESULTS FROM SUNDAY CLASS!