WOD - SATURDAY, AUGUST 25TH 2012

* SIGN UP FOR LURONG LIFE CHALLENGE - WE TALKED ABOUT THIS IN CLASS TODAY, LOTS OF AWESOME PRIZES!!  IF YOU ARE COMING IN AND BUSTING YOUR ASS, MAKE SURE YOU ARE EATING RIGHT AS WELL.  "YOU CAN'T OUT TRAIN A SHITTY DIET"

** *** THE GARAGE GAMES - BATTLE FOR LONG ISLAND IS THIS WEEKEND IN HAUPPAUGE! WE HAVE 12 PEOPLE COMPETING THIS WEEKEND AND IT WOULD BE GREAT TO COME OUT AND SUPPORT THE KOB FAM.  CHECK THE KOB FACEBOOK PAGE FOR UPDATES!

MIKE GETTING A MUSCLE-UP! FOR THE RECORD THATS 50 KOB ATHLETES WITH MUSCLE-UPS! HOW SWEET IS THAT.

CLASS TIMES
8:00AM - 9:00AM (ELEMENTS)
9:00AM - 10:00AM
10:00AM - 11:00AM
11:00AM - 12:00AM


RULES OF OPEN GYM
#1.  IF YOU DONT KNOW HOW TO DO THE MOVEMENT DON'T DO IT.
#2.  IT IS NOT A COACHING SESSION IT IS FOR YOU TO WORK ON MOVEMENTS OR DO A WOD OF YOUR CHOICE.
#3.  GO INTO THE OPEN GYM KNOWING WHAT YOU WANT TO DO.  EXAMPLE IF YOU MISSED MONDAYS WOD THIS WEEK GO TO THE WEBSITE, LOOK UP WHAT MONDAYS WORKOUT WAS, WARMUP, SET UP YOUR GEAR AND HIT IT HARD. 
#4.  YOU MUST SIGN IN FOR THE OPEN GYM.  THIS WILL BE LIKE A REGULAR CLASS IF YOU DO NOT SIGN IN YOU WILL NOT BE PERMITTED TO COME TO CLASS.  GUYS WE ARE ALL ADULTS EXCEPT ROB! MAKE SURE YOU SIGN IN BEFORE YOU COME.  IF YOU SIGN IN TO THE 9AM SLOT AND SHOW UP AT 9:55 YOUR CLASS ENDS AT 10!

SEE EVERYONE TOMORROW!

RESULTS FROM 8/24/12