WOD - SATURDAY, JUNE 21ST 2014

* HAPPY BIRTHDAY MICHELLE! YOU ARE A TRUE INSPIRATION AND AWESOME TO SEE YOUR GROWTH THIS YEAR AND LOOK FORWARD TO MORE!

ROPE CLIMBS!

HSPU!

KB PRESS!

KB PRESS!

*PLEASE SIGN IN USING BOX HQ...CHECK YOUR ACCOUNT AND MAKE SURE YOUR CREDIT CARD IS PRESENT. IF NOT SEE MOLLY.  BOX HQ IS KIND OF MESSED UP WITH OUR TIMES WRITTEN ON THE WEBSITE.  WE HAVE NORMAL SCHEDULE OF 9AM ENDURANCE AND OLYMPIC LIFTING CLASS AND 10AM OPEN GYM!

*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! (PANTS THAT KERI IS WEARING BELOW!!)
CHECK THEM OUT...PANTS ARE $75 AND TANKS ARE $30. *LIMITED SIZES*

OLYMPIC LIFTING WARM-UP
500M ROW
10 BURPEES
10 STRICT PULLUPS
REVIEW AND DRILL POWER LIFTS

OLYMPIC LIFTING 
A. FIND 1RM POWER SNATCH
B. FIND 1RM POWER CLEAN AND SPLIT JERK
C. 15 V-UPS EMOM FOR 5 MIN

ENDURANCE WARM-UP
400M RUN
30 WALKING LUNGES
30 ABMAT SITUPS

ENDURANCE WOD
20 PUSHUPS
400M RUN
30 PUSHUPS
600M RUN
40 PUSHUPS
800M RUN
50 PUSHUPS
1 MILE RUN

RESULTS FROM 6/20/14