(910) 579-9348

February 20, 2019

If you missed out last week heres your 2nd chance! Tomorrow at 7am some ZUMBA, some HOOP, some FUN!

Xumba for the first time EVER at CFOIB and for Coach KJ. Come see if I got rhythm!

““Sore Eyes”
AMRAP 20:
20 Wallballs (14/10)
20 SA DB Snatches
20 Box Jumps
20 DB Push Presses
20/14 Calorie Row”

““Sore Eyes”
AMRAP 20:
20 Wallballs (14/10)
20 Power Snatches (55/35)
20 Box Jumps (24/20)
20 Push Presses (55/35)
20/14 Calorie Row”

““Sore Eyes”
AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row”


February 19, 2019

ITS TIME TO SIGN UP FOR THE CFOPEN. Go to www.games.crossfit.com and sign up scaled or rx’d and under CF Ocean Isle Beach.

ALL AGES, ALL FITNESS LEVELS, NO EXCUSES!

 

““Bar Star”
Teams of 3
AMRAP 7:
50 Air Squats
50 Back Squats
AMRAP Back Squats
Rest 3 Minutes
AMRAP 7:
50 Push Ups
50 Bench Press
AMRAP Bench Press
Rest 3 Minutes
AMRAP 7:
50 Good Mornings
50 Deadlifts
AMRAP Deadlifts “

““Bar Star”
Teams of 3
AMRAP 7:
50 Back Squats (115/80)
50 Back Squats (135/95)
AMRAP Back Squats (155/105)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (75/55)
50 Bench Press (95/65)
AMRAP Bench Press (105/75)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (135/95)
50 Deadlifts (155/105)
AMRAP Deadlifts (185/135)”

““Bar Star”
Teams of 3
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)”


February 19, 2019

SIGN UP FOR THE CF OPEN 2019 UNDER CrossFit Ocean Isle Beach.

You are going to see these workouts weekly. Why not log them and see where you fall in the world. You MAY JUST SURPRISE yourself. It happens EVERY YEAR.

CLICK THIS LINK…JUST DO IT!  https://games.crossfit.com/

““Pick Six”
6 Rounds
10 Dumbbell Strict Press (25’s/15’s)
15/12 Calorie Bike
20 AbMat Sit-ups”

““Pick Six”
6 Rounds
10 Dumbbell Strict Press (25’s/15’s)
15/12 Calorie Bike
20 AbMat Sit-ups”

““Pick Six”
6 Rounds
10 Dumbbell Strict Press (35’s/20’s)
15/12 Calorie Bike
20 AbMat Sit-ups”


February 16, 2019

Don’t forget to take advantage of this opportunity tomorrow with Coach Rebecca, immediately following the 8:30 WOD.

21-18-15-12-9-6-3
Calorie Row
Burpees
DB Thrusters

25 Minute Time Cap. If both partners finish before 25 Min. they will either run or row remaining time.

21-18-15-12-9-6-3
Calorie Row
Burpees
DB Thrusters

25 Minute Time Cap. If both partners finish before 25 Min. they will either run or row remaining time.

21-18-15-12-9-6-3
Calorie Row
Burpees
DB Thrusters

25 Minute Time Cap. If both partners finish before 25 Min. they will either run or row remaining time.


February 15, 2019

Jumprope Video

Whether you need help learning to jump up and down, jump with a rope, get one double under or string multiple double unders together the Double Under Skillz Session with Coach Rebecca will help you be a better athlete. Saturday 9:30am. Please go register for this session online so we have an estimated head count. It will be the best $20 you have spent on yourself in a LONG TIME! #justdoit #ageisjusta# #doubleunderskillz #ifyouaintgrowingyourdying

CLICK ON THE LINK ABOVE THE PICTURE TO SEE VIDEO

“Push Jerk
Heavy 5-4-3-2-1
“Down Time”
AMRAP 7
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks
6 Deadlifts
6 Hang Power Cleans
6 Push Jerks
9 Deadlifts
9 Hang Power Cleans
9 Push Jerks
Rx/Px – 115/80
Fx – 75/55”

“Push Jerk
Heavy 5-4-3-2-1
“Down Time”
AMRAP 7
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks
6 Deadlifts
6 Hang Power Cleans
6 Push Jerks
9 Deadlifts
9 Hang Power Cleans
9 Push Jerks
Rx/Px – 115/80
Fx – 75/55”

“Push Jerk
Heavy 5-4-3-2-1
“Down Time”
AMRAP 7
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks
6 Deadlifts
6 Hang Power Cleans
6 Push Jerks
9 Deadlifts
9 Hang Power Cleans
9 Push Jerks
Rx/Px – 115/80
Fx – 75/55”


HAPPY VALENTINES DAY!!!

#throwbackthursday #valentinesdaywod

Sign up online for the 5:30pm surprise Valentines Day WOD!

 

“Strict Pull-Ups
1 Attempt for Max Effort Strict Pull-Ups
“Chin Music”
AMRAP 15
5 Strict Pull-Ups
10 Deadlifts
15/12 Calorie Bike”

THE 5:30PM WOD will be different!
Sign up for the 5:30pm VALENTINES DAY WOD!

“Strict Pull-Ups
1 Attempt for Max Effort Strict Pull-Ups
“Chin Music”
AMRAP 15
5 Strict Pull-Ups
10 Deadlifts (115/80)
15/12 Calorie Bike”

THE 5:30PM WOD will be different!
Sign up for the 5:30pm VALENTINES DAY WOD!

“Strict Pull-Ups
1 Attempt for Max Effort Strict Pull-Ups
“Chin Music”
AMRAP 15
5 Strict Pull-Ups
10 Deadlifts (155/105)
15/12 Calorie Bike”

THE 5:30PM WOD will be different!
Sign up for the 5:30pm VALENTINES DAY WOD!