WOD - Monday, 11.24.2014


The schedule this week will be abbreviated due to Thanksgiving. 

Thursday, Thanksgiving - ONE CLASS 10am with Kait

Friday - ONE CLASS at 9am, plus open gym from 10-12 with Rob

Saturday - Olympic Lifting with Coach Joe 9am ($10 for people who had their trial class last week, free for first timers, cap is 20 people and sign up is required, pay upon arrival please) Endurance 9am with Kait, Open gym 10-12

Sunday - Partner wod 10am with Rob

Mike Hyland has been an intern coach with us for over two months now, we forgot to introduce him on the blog. If his energy as a coach is anything like his energy as an athlete, you guys are in for a treat. We hope to have Mike coaching some classes shortly.

Some of you might have noticed that our welcome desk has been cleaner lately, and if you called the gym you might have been surprised to hear someone answer the phone. Say hello to Karissa! Karissa has been a member with us for over a year now and exemplifies everything that is great about this gym. We are thrilled in introduce Karissa as our staff administrator.

We will be introducing you to one last staff member in about three weeks, we have another female coach coming to KIP and she is awesome, I've known her for 7 years now and jumped at the opportunity to bring her in when I found out she was available.

Warm Up

Row 200m

10 Air Squats

10 Jumping Pull Ups

10 Empty Bar Thrusters

20 Lateral Jumps Over Bar



In 17 minutes, complete the complex as heavy as possible:

2 Front Squats + 1 Split Jerk


15-12-9-6 of:

Thrusters (95/65)

Box Jump Overs (24/20)

Chest to Bar Pull Ups