(910) 579-9348

July 19, 2019

#flashbackfriday of Special Olympics Event/Fundraiser 1 year ago. Please plan to show up and support this on Saturday starting at 9am. Lots of treats, prizes, food and fun! $20 suggested donation!

Todays Schedule:

6am WOD, 8am WOD, 9am WOD

7am BOOTCAMP

Open Gym 430 to 630pm

““Step Down”
3 Rounds:
30 Sumo Deadlift High Pulls
150′ Walking Lunge”

““Step Down”
3 Rounds:
30 Sumo Deadlift High Pulls (75/55)
150′ Walking Lunge”

““Step Down”
3 Rounds:
30 Sumo Deadlift High Pulls (95/65)
150′ Walking Lunge”


July 18, 2019

TODAY WE WILL NOT OPEN UNTIL 8am for SPIN *reserve bike and 9am WOD

THE 6am gang will meet at the OIB Pier Parking Lot for a RUN WOD

Open Gym from 10 to 1130 or 530 to 7pm

10 Min on Power Snatch

10 Min on Power Clean and Jerk

5 Min on Thrusters

““TNT”
AMRAP 12
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters
Barbell: “

10 Min on Power Snatch

10 Min on Power Clean and Jerk

5 Min on Thrusters

““TNT”
AMRAP 12
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters
Barbell: 75/55”

Build Strength 1 Power Snatch, 2 Power Clean and Jerks, 3 Thrusters

““TNT”
For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters
Barbell: 95/65”


July 17, 2019

Todays Schedule:

6am, 8am, 9am, 630pm WOD

7am Bootcamp

530pm WODFATHERS WOD

Open Gym 10 to 1130am or 530 to 730pm

““Tip Toe”
21-18-15-12-9-6-3
200 Meter Run
Toes to Bar
Burpees”

““Tip Toe”
21-18-15-12-9-6-3
200 Meter Run
Toes to Bar
Burpees”

““Tip Toe”
21-18-15-12-9-6-3
200 Meter Run
Toes to Bar
Burpees”


July 16, 2019

Young Athlete Camdyn Beck Representing CFOIB on a 4.3 Mile mountain run/walk, 1 Mile of vertical up the rock race!

Todays Schedule:

6am, 9am, 630pm WOD

SPIN 6am, 8am *reserve a bike!

Coaches Choice WOD 5:30pm

Open Gym 10 to 1130am or 530 to 730pm

 


Build to a Heavy 3 Rep Deadlift

““Christine”
3 Rounds:
500 Meter Row or 400 Meter Run
12 Deadlifts
21 Box Jumps “

Build to 3 Rep Body Weight Deadlift

““Christine”
3 Rounds:
500 Meter Row
12 Deadlifts (3/4 Bodyweight)
21 Box Jumps (20′)”

Build to 1RM Deadlift

““Christine”
3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20′)”


July 15, 2019

““Marathon Monday”
2 Rounds:
400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps “

““Marathon Monday”
2 Rounds:
400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts (75/55)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)”

““Marathon Monday”
2 Rounds:
400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts (75/55)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)”