WOD - TUESDAY, JULY 1ST 2014

LUKE AND COOK!

HAHA MICHELLE!

OHHHH BOY! JAMES!

* ON FRIDAY, JULY 4TH WE WILL HAVE 1 CLASS AT 10AM.  THE WORKOUT WILL NOT BE POSTED ON THE WEBSITE SO THEIR WILL BE NO CHERRY PICKING!

** HAPPY BDAY TO THE CAPTAIN OF THE MEATHEAD SQUAD - KENNY!!!!

WARM-UP
250M ROW
EMOM FOR 8 MIN
EVEN = 6 HRPU + 6 LAYING T2B
ODD = 10 DEADLIFTS (135/95)
REVIEW AND DRILL SQUAT CLEANS

STRENGTH
TNG SQUAT CLEANS
5X3@90% OF LAST WEEKS 3RM

WOD
AMRAP 15 MIN
10 DEADLIFTS (185/115)
20 T2B
30 HRPU

RESULTS FROM 6/30/14

WOD - MONDAY, JUNE 30TH 2014

* WE WILL BE ADDING A 7AM CLASS TOMORROW MONDAY, JUNE 30TH.  THIS WILL BE A SUMMER CLASS ONLY AND WILL RUN MON, WED AND FRI. IF THE CLASS GETS BUSY AND FILLS UP THEN WE WILL OPEN A TUESDAY AND THURSDAY OPTION.  WE NEED A AVERAGE OF 7+ PEOPLE FOR IT TO MAKE SENSE FOR US.

** THANKS TO EVERYONE WHO CAME OUT AND SUPPORTED THE GYM AND OUR TEAM.  WE VERY MUCH APPRECIATE YOUR SUPPORT. SO COOL TO HAVE SUCH GREAT PEOPLE IN OUR LIFE! CONGRATS TO TEAM SWEETS, OF SEAN, KEITH, ERIK AND JILL FOR WINNING THE VOLLEYBALL TOURNAMENT AND WINNING YOUR FREE MONTH AT CROSSFIT KIP!

*** ANOTHER BIG THANKS TO THE JETTY AND MELISSA "MELBELLE" HYATT FOR THEIR AWESOME GENEROSITY AND HOSTING US AT THE JETTY!

SOME SHOTS FROM TODAY,!!!

KIP!

ASS SHOT AND SOME VBALL HAHA!

JOANNA!

OLD GUY ON UNCLE KEVS TEAM!

ERIN REPPIN FITERNITY!

????!

TANK!

LOGAN!

SWEETS PUTTING IT DOWN!

SWEETS!

KEITH BURYING IT!

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THE SANCHISE!

EASY E!

THE CREW!

WARM-UP
1 MIN STEP UPS
1 MIN BOX JUMPS
:30 SEC BURPEES
1 MIN SIDE PLANKS
2 MIN FRONT PLANK

STRENGTH
BACK SQUAT 5X3@90%
*1 SET EVERY 2:30.
** IF YOU DONT YOUR 3RM YOU WILL FIND IT.

WOD
5 SETS FOR 2:00 ON – 3:00 OFF
BURPEE BOX JUMPS UP AND OVER (24/20)

* SCORE = BEST AND WORST ROUND

RESULTS FROM 6/29/14

WOD - SUNDAY, JUNE 29TH 2014

* WE WILL BE ADDING A 7AM CLASS STARTING MONDAY, JUNE 30TH.  THIS WILL BE A SUMMER CLASS ONLY AND WILL RUN MON, WED AND FRI. IF THE CLASS GETS BUSY AND FILLS UP THEN WE WILL OPEN A TUESDAY AND THURSDAY OPTION.  WE NEED A AVERAGE OF 7+ PEOPLE FOR IT TO MAKE SENSE FOR US.

** VOLLEYBALL TOURNEY: SUNDAY TOMORROW AT 11AM ON LAURELTON BEACH.
 4 PERSON TEAMS! WE HAVE ROOM FOR A FEW MORE TEAMS SO GET IT TOGETHER!! $100 BUY IN  - YOU MUST PAY TO PLAY, NO CASH = NO PLAY.  REMEMBER WINNING TEAM WILL GET A ONE MONTH MEMBERSHIP TO CROSSFIT KIP!

***AFTER PARTY AT THE JETTY IN THE WEST END. THERE WILL BE FOOD AND DRINK SPECIALS STARTING AT 5PM. MELISSA HAS BEEN GENEROUS ENOUGH TO DONATE ALL TIPS TO OUR GAMES TEAMS TRIP TO CARSON, CA IN JULY! SO COME ON OUT AFTER AND EAT/DRINK! 

 

**** IF YOU HAVE EXTRA BEACH PASSES PLEASE BRING THEM AS YOU WILL NEED THEM TO GET ON THE BEACH.

***** THIS SUNDAY CLASS IS CHANGED TO 9AM.

MRS SUPERCLEARY HITTING A 100# SNATCH!

WARM-UP
400M RUN
50 ABMAT SITUPS
REVIEW STANDARDS

WOD

 IN TEAMS OF 3 COMPLETE: (1 PERSON WORKS AT A TIME)

200 T2B

400 DOUBLE UNDERS

6,000M ROW

* 1 PERSON MUST HOLD A EMPTY BARBELL IN THE FRONT RACK POSITION AT ALL TIMES.

OLYMPIC RESULTS!

ENDURANCE RESULTS!

WOD - SATURDAY, JUNE 28TH 2014

* WE WILL BE ADDING A 7AM CLASS STARTING MONDAY, JUNE 30TH.  THIS WILL BE A SUMMER CLASS ONLY AND WILL RUN MON, WED AND FRI. IF THE CLASS GETS BUSY AND FILLS UP THEN WE WILL OPEN A TUESDAY AND THURSDAY OPTION.  WE NEED A AVERAGE OF 7+ PEOPLE FOR IT TO MAKE SENSE FOR US.

** VOLLEYBALL TOURNEY: SUNDAY 11AM ON LAURELTON BEACH.
 4 PERSON TEAMS! WE HAVE ROOM FOR A FEW MORE TEAMS SO GET IT TOGETHER!! $100 BUY IN  

***AFTER PARTY AT THE JETTY IN THE WEST END. THERE WILL BE FOOD AND DRINK SPECIALS STARTING AT 5PM. MELISSA HAS BEEN GENEROUS ENOUGH TO DONATE ALL TIPS TO OUR GAMES TEAMS TRIP TO CARSON, CA IN JULY! SO COME ON OUT AFTER AND EAT/DRINK! 



*** THIS SUNDAY CLASS IS CHANGED TO 9AM 

9:30!

JOSH!

8:30!

COURT!

MY MAIN MAN KIERAN!

OLYMPIC LIFTING WARM-UP
500M ROW
LAX BALL MOBILITY
REVIEW STANDARDS FOR:
SQUAT SNATCH
SQUAT CLEAN AND SPLIT JERK

OLYMPIC LIFTING CLASS
A. 17 MIN FIND 1RM SQUAT SNATCH
B. 17 MIN FIND 1RM SQUAT CLEAN AND SPLIT JERK
C. 50 V-UPS FOR TIME
D. 20 T2B FOR TIME

ENDURANCE WARM-UP
400M RUN
20 HOLLOW ROCK TO SUPERMAN
MOBILITY

ENDURANCE CLASS
EVERY 5 MIN FOR 40 MIN:
15 MEDBALL SITUPS (20/14)
10 RUSSIAN TWISTS (L/R = 1)
400M RUN W MEDBALL

* SCORE = SLOWEST ROUND

RESULTS FROM NATE!

WOD - FRIDAY, JUNE 27TH 2014

* WE WILL BE ADDING A 7AM CLASS STARTING MONDAY, JUNE 30TH.  THIS WILL BE A SUMMER CLASS ONLY AND WILL RUN MON, WED AND FRI. IF THE CLASS GETS BUSY AND FILLS UP THEN WE WILL OPEN A TUESDAY AND THURSDAY OPTION.  WE NEED A AVERAGE OF 7+ PEOPLE FOR IT TO MAKE SENSE FOR US.

ADRIENNE FINISHING UP GWEN AT 95# WITH ALL THE GUYS WATCHING! GREAT JOB ADRIENNE!

CANEPA!

THE 2030 FUTURE CROSSFIT GAMES CHAMP SIDNEY WORKING ON HER DU AND OHS!

* VOLLEYBALL TOURNEY THIS SUNDAY 11AM ON LAURELTON BEACH.
  AFTER PARTY AT THE JETTY IN THE WEST END. THERE WILL BE FOOD AND DRINK SPECIALS STARTING AT 5PM. MELISSA HAS BEEN GENEROUS ENOUGH TO DONATE ALL TIPS TO OUR GAMES TEAMS TRIP TO CARSON, CA IN JULY! SO COME ON OUT AFTER AND EAT/DRINK! 



** THIS SUNDAY CLASS IS CHANGED TO 9AM 

WARM-UP
400M RUN
20 PUSHUPS
2 SETS OF 1 MIN ON 1 MIN OFF WEIGHTED PLANK HOLDS (45/25)
5-7 KB SWINGS (LIGHT/MED/HEAVY)
REVIEW AND DRILL STANDARDS AND MODS FOR WORKOUT

WOD
"NATE"
AMRAP 20
2 MUSCLE-UPS
4 HSPU
8 KB SWINGS (70/53)

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

RESULTS 6/26/14

RESULTS FROM 6/26/14

WOD - THURSDAY, JUNE 26TH 2014

*VOLLEYBALL TOURNEY THIS SUNDAY 11AM ON LAURELTON BEACH.
  AFTER PARTY AT THE JETTY IN THE WEST END. THERE WILL BE FOOD AND DRINK SPECIALS STARTING AT 5PM. MELISSA HAS BEEN GENEROUS ENOUGH TO DONATE ALL TIPS TO OUR GAMES TEAMS TRIP TO CARSON, CA IN JULY! SO COME ON OUT AFTER AND EAT/DRINK! 



** THIS SUNDAY CLASS IS CHANGED TO 9AM 

MELBELLE!

K.BRADY!

ALI!!!

RYAN!

DOCTOR SHAW!

KRISTIN!

ADNAN!

RACHEL!

WARM-UP
1 MIN DOUBLES
200M RUN
REVIEW AND DRILL OHS AND SQUAT SNATCHES

STRENGTH
SQUAT SNATCH
5 ROUNDS WORK UP TO 3RM CLUSTER
A CLUSTER= 1 REP DROP REST 10 SEC 1 REP DROP REST 10 SEC 1 REP -
REST 3 MIN

WOD
AMRAP 15 MIN
50 DOUBLES
7 OHS (135/95)
200M RUN - COUNTS AS 2 REPS PER ROUND

RESULTS FROM 6/25/14

WOD - WEDNESDAY, JUNE 25TH 2014

KAIT AND ROB HITTIN SOME MUSCLEUPS!

*VOLLEYBALL TOURNEY THIS SUNDAY 11AM ON LAURELTON BEACH.
  AFTER PARTY AT THE JETTY IN THE WEST END. THERE WILL BE FOOD AND DRINK SPECIALS STARTING AT 5PM. MELISSA HAS BEEN GENEROUS ENOUGH TO DONATE ALL TIPS TO OUR GAMES TEAMS TRIP TO CARSON, CA IN JULY! SO COME ON OUT AFTER AND EAT/DRINK! 



*SUNDAY CLASS IS CHANGED TO 9AM 

** HAPPY BDAY KRISTINA!!!!

WARM-UP
400M RUN
15 RING ROWS
30 PARTNER ASSISTED LEG RAISES
EMOM 8 MIN
EVEN = 7 DEADLIFTS (135/95)
ODD = 10 HRPU

STRENGTH
FIND 7RM WEIGHTED PULLUP

WOD
AMRAP 9 MIN
2 PULL-UPS
2 DEADLIFTS (225/155)
4 PULL-UPS
4 DEADLIFTS
6,6,8,8,10,10...ETC

RESULTS FROM 6/24/14

RESULTS FROM 6/24/14

WOD - TUESDAY, JUNE 24TH 2014

IN CASE U MISSED IT ALL OVER SOCIAL MEDIA.  MICHELLE IS NOW FAMOUS.  CHECK OUT THIS BEFORE AND AFTER ON ONE OF THE MOST HARD-WORKING DEDICATED WOMAN WE ARE PROUD TO KNOW AND COACH.  SO PROUD OF YOU MICHELLE FROM EVERYONE HERE AT KIP!

* HAPPY BDAY TO THE BIG DOGS JEREMY AND NICK! HAVE A GREAT BIRTHDAY GUYS.

** 9:30AM WE HAVE A REP FROM PURE PHARMA COMING IN TO TALK ABOUT THEIR SUPPLEMENT LINE!

*JUNE 29TH- CROSSFIT KIP IS HOSTING A VOLLEYBALL TOURNAMENT AT LAURELTON BEACH, 11AM...4 PERSON TEAMS, $100 BUY IN...ALL PROCEEDS GO TO GETTING OUR GAMES TEAM OUT TO CALI! WATER AND SNACKS WILL BE PROVIDED :) JETTY (BAR IN WEST END) WILL BE OFFERING DRINK AND FOOD SPECIALS AFTER THE TOURNEY. GET YOUR TEAM TOGETHER AND SIGN UP! IF YOU HAVE A VOLLEYBALL NET CAN WE BORROW IT? WE NEED ONE MORE NET!

*LAST STOCK OF OUR CUSTOM CROSSFIT KIP BY FITERNITY PANTS AND TANKS ARE AVAILABLE FOR PURCHASE!
CHECK THEM OUT...PANTS ARE $75 AND TANKS ARE $30. *LIMITED SIZES*

WARM-UP
500M ROW
1 MIN SIDE PLANK EACH SIDE
20 SUPERMANS
REVIEW AND DRILL SQUAT CLEANS
REVIEW AND DRILL PUSH JERKS

STRENGTH
FIND 3RM TNG SQUAT CLEAN

WOD
"GWEN"
15-12-9
UB SQUAT CLEAN AND JERKS

* YOU CHOOSE WEIGHT
* MUST GO UB
* IF YOU DROP BARBELL = START ROUND OVER

RESULTS FROM 6/23/14