* THE MOMENT WE HAVE ALL BEEN WAITING FOR! THE TEAM SELECTION FOR OUR CHALLENGE IS ANNOUNCED! PLEASE EMAIL YOUR COACH AS EMAIL CHAINS WILL BE STARTING AND IT WILL BE THE BEST WAY TO COMMUNICATE WITH YOUR TEAM AND QUESTIONS THAT NEED TO BE ANSWERED!
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| WE ARE READY ARE YOU! |
MIKES TEAM (MIKE.CROSSFITKOB@GMAIL.COM)
KEVIN BRADY
KEVIN HANARAN
EILEEN
CLAUDIA
CAROLINE
KRISTINA. I
MICHELLE. H
MARK
JUKES
JOSH
MOLLYS TEAM (M.BERKSTRESSER@GMAIL.COM)
ROBYN
J.BELLA
RICHIE
KARISSA
MELISSA. H
LISA
KAYLAN
STEPH
ALYSSA
SEANS TEAM (SEANP.CROSSFITKOB@GMAIL.COM)
JENN. D
VIN
HEATHER
PAGS
ANGELA. V
RACHEL. B
CANEPA
BRENADAN. C
JULIA
ROBS TEAM (RLSANTORO4@GMAIL.COM)
JEREMY
PAT M
MICHELLE. G
ANDREW. D
JO
KELLY
BANEGAS
ROSALIE
SHARON
KAITS TEAM (FLIPPINFITZ@MSN.COM)
KRIS O
ED. SR
KIM. P
ALISON. C
BRENDAN. B
JANEY
PETE
JACKIE
KURT
JILL
* THERE SEEMS TO BE SOME CONFUSION GOING ON AROUND THE GYM. HERE IS THE SCHEDULE FOR THE NEXT MONTH OR SO.
#1. THE CROSSFIT OPENS START ON FEBRUARY 27TH AND WE WOULD LOVE THE WHOLE GYM TO SIGN UP AND PARTICIPATE. YOU DO NOT NEED TO BE THE BEST CROSSFITTER OR BE ABLE TO DO ALL/ANY CLASS WORKOUTS AS PRESCRIBED. ALL YOU HAVE TO DO IS COME OUT AND HAVE FUN. SIGN UP! 74 ATHLETES STRONG!
SATURDAY, FEBRUARY 22ND = NORMAL SCHEDULE
SATURDAY, MARCH 1ST = CROSSFIT OPENS WORKOUT 14.1 @10AM.
SATURDAY, MARCH 8TH = CROSSFIT OPENS WORKOUT 14.2 @10AM.
SATURDAY, MARCH 15TH = CROSSFIT OPENS WORKOUT 14.3 @10AM.
SATURDAY, MARCH 22ND = CROSSFIT OPENS WORKOUT 14.4 @10AM.
SATURDAY, MARCH 29TH = CROSSFIT OPENS WORKOUT 14.5 @10AM.
* ALL SATURDAYS IN MARCH THERE WILL BE NO OLYMPIC LIFTING, ENDURANCE CLASS OR OPEN GYM.
#2 - PEOPLE HAVE BEEN ASKING ABOUT SUPPLEMENTS!
OMEGA 3 - 90 CAPSULE BOTTLE (45 DAYS SUPPLY) - $25
OMEGA 3 - 180 CAPSULE BOTTLE (90 DAYS SUPPLY) - $45
THIS IS NOT THE CHEAPEST PRICE YOU WILL FIND ON THESE SUPPLEMENTS. IF YOU WANT TO TAKE A DIFFERENT BRAND WE UNDERSTAND, WE JUST THINK THESE ARE THE BEST.
THESE SUPPLEMENTS TYPICALLY HAVE ABOUT A YEAR ON THE SHELF BEFORE THEY EXPIRE
IF YOU WANT SUPPLEMENTS PAYMENT MUST BE IN BY WEDNESDAY NIGHT. WE WILL PLACE OUR ORDER AFTER THE 8PM CLASS WEDNESDAY AND THEY SHOULD BE TO US BY FRIDAY.
FOR MORE INFORMATION OR TO PLACE YOUR OWN ORDER OF SUPPLEMENTS ONLINE DELIVERABLE TO YOUR HOUSE GO TO
WWW.PURECAPSPRO.COM/CROSSFITKIP - ***THEY SELL ALL SORTS OF SUPPLEMENTS, NOT JUST FISH OIL.
#3 - THERE IS STILL SUNDAY CLASS DURING THE OPENS SEASON. THERE WILL BE THE NUTRITION/FITNESS CHALLENGE LAST CHANCE WORKOUT AT 11AM ON SUNDAY STARTING SUNDAY, FEBRUARY 23RD. THIS IS FOR CHALLENGE PEOPLE ONLY. NO ONE WILL BE ALLOWED TO WORKOUT DURING THAT TIME SLOT.
#4 - CHALLENGE PEOPLE ONLY - IF YOU CANNOT MAKE SUNDAY YOU HAVE TO COMPLETE ALL 3 WORKOUTS. (100 BURPEES/20 MIN OF ROWING/ 3 MILE RUN)
YOU ARE PERSONALLY RESPONSIBLE FOR THE FOLLOWING:
1. KEEPING TRACK OF FOOD POINTS (EITHER 3 POINTS OR 0 POINTS)
2. KEEPING TRACK OF ATTENDANCE POINTS. (1 POINT FOR 3 CLASSES/2 POINTS EVERY CLASS AFTER)
WARM-UP
1 MIN DOUBLES
15 AIR SQUATS
15 PUSHUPS
REVIEW AND DRILL FRONT SQUATS
STRENGTH
15 MIN TO FIND 1RM FRONT SQUAT
WOD
"CHELSEA"
30 MIN EMOM
5 PULLUPS
10 PUSHUPS
15 AIR SQUATS
*IF YOU FAIL TO COMPLETE A MINUTE, THE WORKOUT TURNS INTO AN AMRAP FOR THE REMAINDER OF THE 30 MIN
