(910) 579-9348

August 4, 2020

KIDS CAMP SUMMER 2020 was a SUCCESS! Thanks for all who participated and those who helped make this happen!

4 Rounds of:
400 Meter Run or 500 Meter Row
20 Box Jumps
10 Strict Let Lifts from Bar or Knee Raises
30 Sec Handstand Hold or Plank Hold
10 HSPU or Seated DB Presses
30 Sec Hollow Hold
20 Sit Ups
10 Burpee Broad Jumps

4 Rounds of:
400 Meter Run or 500 Meter Row
20 Box Jumps
10 Strict Let Lifts from Bar or Knee Raises
30 Sec Handstand Hold or Plank Hold
10 HSPU or Seated DB Presses
30 Sec Hollow Hold
20 Sit Ups
10 Burpee Broad Jumps

4 Rounds of:
400 Meter Run or 500 Meter Row
20 Box Jumps
10 Strict Let Lifts from Bar or Knee Raises
30 Sec Handstand Hold or Plank Hold
10 HSPU or Seated DB Presses
30 Sec Hollow Hold
20 Sit Ups
10 Burpee Broad Jumps

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August 3, 2020

This coming Saturday HERE at CFOIB we will have a very important even and need your help making it a success.

Sign up online!

First half of class will involve working on weighted movements/building to load.

Every 2 Mins for 8 Rounds Complete the Following:

8 Front Rack Lunges (95/65)
7 Front Squats
6 Thrusters
5 Bar Facing Burpees

First half of class will involve working on weighted movements/building to load.

Every 2 Mins for 8 Rounds Complete the Following:

8 Front Rack Lunges (95/65)
7 Front Squats
6 Thrusters
5 Bar Facing Burpees

Every 2 Mins for 8 Rounds Complete the Following:

8 Front Rack Lunges (95/65)
7 Front Squats
6 Thrusters
5 Bar Facing Burpees

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SATURDAY WOD 8/1/20

Saturday WOD 8:30AM!

Next Saturday is our SPECIAL OLYMPICS EVENT PLEASE SIGN UP NOW!

Buy In: 1000 Meter Row or 800 Meter Run

1 Round:

60 Wallballs/60 WB Sit Ups/60 WB Russian Twist (R+L=1)/60 Med Ball Cleans

2 Rounds:

40 DB Front Rack Walking Lunges/40 DB Box Step Overs/40 DB Renegade Rows/ 40 DB Squats

Cash Out: 1000 Meter Row or 800 Meter Run

 

Buy In: 1000 Meter Row or 800 Meter Run

1 Round:

60 Wallballs/60 WB Sit Ups/60 WB Russian Twist (R+L=1)/60 Med Ball Cleans

2 Rounds:

40 DB Front Rack Walking Lunges/40 DB Box Step Overs/40 DB Renegade Rows/ 40 DB Squats

Cash Out: 1000 Meter Row or 800 Meter Run

 

Buy In: 1000 Meter Row or 800 Meter Run

1 Round:

60 Wallballs/60 WB Sit Ups/60 WB Russian Twist (R+L=1)/60 Med Ball Cleans

2 Rounds:

40 DB Front Rack Walking Lunges/40 DB Box Step Overs/40 DB Renegade Rows/ 40 DB Squats

Cash Out: 1000 Meter Row or 800 Meter Run

 

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Friday WOD 7/31/20

KIDS CAMP SUMMER 2020 (Hollow Hang Skill work with Coach Matt)

Sign up on zenplanner to reserve a spot in class.

Sign up for our SPECIAL OLYMPICS EVENT COMING August 8th!

“Piza”
4 Rounds:
30 Kettlebell Swings
30′ Single KB Overhead Carry (Left)
30 Sit-ups
30′ Single KB Overhead Carry (Right)

“Piza”
4 Rounds:
30 Kettlebell Swings
30′ Single KB Overhead Carry (Left)
30 Sit-ups
30′ Single KB Overhead Carry (Right)

“Piza”
4 Rounds:
30 Kettlebell Swings
30′ Single KB Overhead Carry (Left)
30 Sit-ups
30′ Single KB Overhead Carry (Right)

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Thursday WOD 7/30/20

Coach Matt working with the KIDS of 2020 SUMMER CAMP

Sign up online to reserve your spot!

Steve Cason will spend the first 15 Minutes of OPEN GYM on ROWING SKILLS. Show up if you need HELP!

FYI: WE ALL NEED HELP!

“Barbs”
3 Rounds:
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
10 Strict Pull-ups

Rest 3 Minutes Between Rounds

“Barbs”
3 Rounds:
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
10 Strict Pull-ups

Rest 3 Minutes Between Rounds

“Barbs”
3 Rounds:
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
10 Strict Pull-ups

Rest 3 Minutes Between Rounds

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Wednesday WOD 7/29/20

Pictured Above: WODFATHER RALPH with CAMERON

Sign up on zenplanner to reserve you spot!

 

“Tosh Sprints”
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Rest 1:1 Between Runs

“Tosh Sprints”
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Rest 1:1 Between Runs

“Tosh Sprints”
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Rest 1:1 Between Runs

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