WOD - SATURDAY, OCTOBER 20TH 2012

* GUYS SUCH A AWESOME JOB TODAY.  ALL OF US CAN'T EVEN EXPRESS HOW PROUD OF YOU GUYS WE ARE.  A BUNCH OF YOU TODAY WHO COULD BARELY DO A HANDSTAND HOLD AGAINST THE WALL NO LONGER THAN A MONTH AGO WERE HITTING FULL OUT HSPU.  ON TOP OF THAT THE DEAD-LIFT WEIGHT IS JUST CRUISING UP.  KEEP STICKING WITH THE PLAN AND ONLY GOOD THINGS WILL HAPPEN!  THANKS AGAIN EVERYONE FOR ANOTHER GREAT DAY AT THE KOB!

** IF YOU ARE DOING THE OLYMPIC SEMINAR TOMORROW PLEASE MEET AT KOB AT 11:15.  SEE EVERYONE TOMORROW!

***  WE ARE DOING A FARM SHARE AGAIN.  DIFFERENT FARMER, BETTER PRODUCE, SAME PRICE.  IT WILL START THIS WEDNESDAY AND RUN WEEK TO WEEK, NO LONG TERM COMMITMENTS.  ASK SEAN FOR DETAILS WE NEED NAMES RIGHT AWAY.  WE NEED TO HAVE NUMBERS BY SUNDAY!

** GUY/GIRL PARTNER COMPETITION COMING UP DECEMBER 9TH 2012 AT PORT CROSSFIT IN SETAUKET, NY...RX AND OPEN DIVISION. LETS HAVE A STRONG KOB SHOWING, MOLLY AND I HAVE REGISTERED SO COME JOIN US!  CHECK OUT THE LINK BELOW!  THE REGISTRATION IS FILLING UP FAST!
GARAGE GAMES - PARTNER HUNGER GAMES

**** PERV SUNDAYS' PARTNER WOD IS CANCELLED.  ALL THE COACHES WILL BE TAKING AARONS OLYMPIC SEMINAR.  SORRY FOR THE INCONVENIENCE.

6AM CLEARS THE RACK!

8:30AM CLEARS THE RACK!

9:30 AM CLEARS THE RACK!

STRIKER NAPPING ON THE RACK!

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!

CLASS TIMES

8AM - ELEMENTS 1

9AM - MOBILITY WOD + BODY WEIGHT METCON

10AM - GROUP WOD

11AM - GROUP WOD

12PM-4PM - AARON OLYPIC LIFTING SEMINAR. SOLD OUT!