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(910) 579-9348

Tuesday WOD 10/26/21

TEAM KJ took 2nd Place in the Grit Iron Games 2021. Great job (Blue, Justin, Dean, Nicole, Kaylee, Sue)!

Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am

Part 1 [0:00 – 20:00]

3 Rounds For Time:
400 Meter Run
20 KIPPING Pull-ups
10 Power Cleans (95/65) (135/95)
*Completed Individually*

*Score = Time it takes to complete the workout

Part 2: Build to A Heavy Power Clean with A Team of 3

[20:00 – 32:00]
Team of 3: Build to a Heavy Power Clean

*Score= Partner 1 Heaviest Barbell + Partner 2 Heaviest Barbell + Partner 3 Heaviest Barbell

Part 1 [0:00 – 20:00]

3 Rounds For Time:
400 Meter Run
20 KIPPING Pull-ups
10 Power Cleans (95/65) (135/95)
*Completed Individually*

*Score = Time it takes to complete the workout

Part 2: Build to A Heavy Power Clean with A Team of 3

[20:00 – 32:00]
Team of 3: Build to a Heavy Power Clean

*Score= Partner 1 Heaviest Barbell + Partner 2 Heaviest Barbell + Partner 3 Heaviest Barbell

Part 1 [0:00 – 20:00]

3 Rounds For Time:
400 Meter Run
20 KIPPING Pull-ups
10 Power Cleans (95/65) (135/95)
*Completed Individually*

*Score = Time it takes to complete the workout

Part 2: Build to A Heavy Power Clean with A Team of 3

[20:00 – 32:00]
Team of 3: Build to a Heavy Power Clean

*Score= Partner 1 Heaviest Barbell + Partner 2 Heaviest Barbell + Partner 3 Heaviest Barbell


Monday WOD 10/25/21

Congratulations Team Dave (Sara, Bobby, Courtney, Keith, Matt, Joey) GREAT WIN!

Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm

PART 1 PUSH PRESS

Build to Heavy Set of 3 Push Press

Then….

AMRAP 10:

1 Push Press (65/45)
1 Burpee Box Jumps (24″/20″)
2 Push Press (65/45)
2 Burpee Box Jumps (24″/20″)
3 Push Press (65/45)
3 Burpee Box Jumps (24″/20″)

[Continue Adding 1 Rep To Each Movement]

*Score = Rounds + Reps
For Example: If an athlete finishes the round of 10’s and gets 10 push presses into the round of 11’s. . .
Their Score = 10+10

PART 1 PUSH PRESS

Build to Heavy Set of 3 Push Press

Then….

AMRAP 10:

1 Push Press (65/45)
1 Burpee Box Jumps (24″/20″)
2 Push Press (65/45)
2 Burpee Box Jumps (24″/20″)
3 Push Press (65/45)
3 Burpee Box Jumps (24″/20″)

[Continue Adding 1 Rep To Each Movement]

*Score = Rounds + Reps
For Example: If an athlete finishes the round of 10’s and gets 10 push presses into the round of 11’s. . .
Their Score = 10+10

PART 1 PUSH PRESS

Build to Heavy Set of 3 Push Press

Then….

AMRAP 10:

1 Push Press (65/45)
1 Burpee Box Jumps (24″/20″)
2 Push Press (65/45)
2 Burpee Box Jumps (24″/20″)
3 Push Press (65/45)
3 Burpee Box Jumps (24″/20″)

[Continue Adding 1 Rep To Each Movement]

*Score = Rounds + Reps
For Example: If an athlete finishes the round of 10’s and gets 10 push presses into the round of 11’s. . .
Their Score = 10+10


Saturday GRIT IRON GAMES at the SOUTHPORT Jet Port

Grit Iron Games Starts at 8am at the Jet Port at Southport.

Directions: Take HWY 17 North AKA Ocean Hwy to 211 AKA Southport-Supply Road where you turn Right. Then in about 14 Miles you will turn right onto NC-133 S for about 2 Miles then you will Right onto Marsh Grove Lane. Your destination will be on the right about 40 feet up. Address is 4015 Airport Rd SE, Southport, NC 28461

We will be closed today, but join us at 8am at the Jet Port In Southport as 21 of our Coaches and Athletes will be throwing down in a fun/friendly Games Competition.

We will be closed today, but join us at 8am at the Jet Port In Southport as 21 of our Coaches and Athletes will be throwing down in a fun/friendly Games Competition.

We will be closed today, but join us at 8am at the Jet Port In Southport as 21 of our Coaches and Athletes will be throwing down in a fun/friendly Games Competition.


Friday WOD 10/22/21

Friday Schedule: 6am/8am/9am – Open Gym 430pm

Closed on Saturday for the Grit Iron Games. Come cheer on 21 of our CFOIB Athletes and Coaches. Start time is 8am at the Southport JetPort

 

Strength
BENCH PRESS Build to Heavy 1 Rep / 1RM
Followed By…..

Tabata “Midline” (8:00)
20-seconds of work / 10-seconds of rest for 4 intervals:
Tabata Side Plank (Right)
Tabata Side Plank (Left)
Tabata Hollow Hold
Tabata Front Plank

Strength
BENCH PRESS Build to Heavy 1 Rep / 1RM
Followed By…..

Tabata “Midline” (8:00)
20-seconds of work / 10-seconds of rest for 4 intervals:
Tabata Side Plank (Right)
Tabata Side Plank (Left)
Tabata Hollow Hold
Tabata Front Plank

Strength
BENCH PRESS Build to Heavy 1 Rep / 1RM
Followed By…..

Tabata “Midline” (8:00)
20-seconds of work / 10-seconds of rest for 4 intervals:
Tabata Side Plank (Right)
Tabata Side Plank (Left)
Tabata Hollow Hold
Tabata Front Plank


Thursday WOD 10/21/21

Thursday Schedule: 6am/8am WOD – Open Gym 9am/530pm

 

Front Squats (Build to Heavy 1 Rep/ 1RM)
WOD:
6 Rounds For Time:
1,000 Meter Row or 800 Meter Run
30 Second L-Sit
50′ Double Kettlebell Front Rack Walking Lunge (53’s/35’s)(35’s/20’s)

Front Squats (Build to Heavy 1 Rep/ 1RM)
WOD:
6 Rounds For Time:
1,000 Meter Row or 800 Meter Run
30 Second L-Sit
50′ Double Kettlebell Front Rack Walking Lunge (53’s/35’s)(35’s/20’s)

Front Squats (Build to Heavy 1 Rep/ 1RM)
WOD:
6 Rounds For Time:
1,000 Meter Row or 800 Meter Run
30 Second L-Sit
50′ Double Kettlebell Front Rack Walking Lunge (53’s/35’s)(35’s/20’s)