WOD - MONDAY, JULY 6TH 2012

* ALMOST FORGOT HAPPY BDAY JOHNNY PAGS AND BIG DADDY BRIAN COOK!

ANT GETS A MUSCLEUP!  WELCOME TO THE CLUB PAL.  BY THE WAY HE DID THIS AT 6AM SO THATS DOUBLE AWESOME.

* SOME COOL THINGS HAPPENING. CROSSFIT KING OF ISLAND PARK IS PRETTY MUCH COMPLETE.  THIS IS GONNA BE THE BEST GYM AROUND AND YOU CAN QUOTE THAT.  HERE ARE SOME PICS OF THE PLACE.  HERE IS A QUOTE FROM CARY "MITCH BUCHANAN" (THATS A BAYWATCH REFERENCE) EPSTEIN. "HOLY F*&K THAT PLACE IS AWESOME, IT IS F&^KIN& SICK"

SEAN GETTING ON THE BAR MUSCLE-UP CLUB AFTER HIS 12,000 ATTEMPT!

THE SPACE!

THE OTHER RIG THAT COMFORTABLY FITS 18 PEOPLE!

** WE WILL BE DOING 2 MORE WEEKS OF "NORMAL" CLASSES.  THEN THE WEEK OF AUGUST 20TH WE WILL BE DOING THE OPEN WODS FROM THIS YEARS CROSSFIT OPEN QUALIFIERS.  EVERY CLASS WE WILL PARTNER UP AND JUDGE SOMEONE AND THEN FINISH OUT W A BRUTAL CASHOUT!

TOM AND TOM CONGRATS ON GETTING INTO THE GROUP!

WARM-UP
400M RUN
1 MIN HANDSTAND HOLD
30 WEIGHTED ABMAT SITUPS
10 LIGHT KB SWINGS
20 AIR SQUATS
DYNAMIC STRETCHES


STRENGTH
3-3-3-3-3 - BACK SQUATS
* 4TH SET = OLD 3RM
* 5TH SET = NEW 3RM

WOD
2 ROUNDS
ROUND 1 = 2 MIN ON -  30 SEC OFF
ROUND 2 = 1 MIN ON - 15 SEC OFF
HSPU
KB SWINGS (70/53)
TOES THRU RINGS
BURPEES

* SCORE = TOTAL REPS COMBINED

RESULTS FROM 8/5/12