(910) 579-9348

August 6, 2020

Athlete Krystal killing Mondays WOD!

 

12 Minutes EMOM:
1 Squat Clean  (105/155)
1 Front Rack Lunge Right
1 Hang Squat Clean
1 Front Rack Lunge Left
2 Front Squats
Followed by:
3 Rounds:
30 Second Right Side Plank
30 Second Neutral Plank
30 Second Left Side Plank
30 Second Ab Mat Sit Ups

12 Minutes EMOM:
1 Squat Clean  (105/155)
1 Front Rack Lunge Right
1 Hang Squat Clean
1 Front Rack Lunge Left
2 Front Squats
Followed by:
3 Rounds:
30 Second Right Side Plank
30 Second Neutral Plank
30 Second Left Side Plank
30 Second Ab Mat Sit Ups

12 Minutes EMOM:
1 Squat Clean  (105/155)
1 Front Rack Lunge Right
1 Hang Squat Clean
1 Front Rack Lunge Left
2 Front Squats
Followed by:
3 Rounds:
30 Second Right Side Plank
30 Second Neutral Plank
30 Second Left Side Plank
30 Second Ab Mat Sit Ups


August 5, 2020

Sometimes you just have to sit down after the beating of an Every 2 Minute WOD / 8 Rounds!

Sign up on Zenplanner to reserve your spot. 8am today is HIIT with Casey

For Time:
3 Mile Run

Every 400 Meters:
9 Burpees + 21 Air Squats

For Time:
3 Mile Run

Every 400 Meters:
9 Burpees + 21 Air Squats

For Time:
3 Mile Run

Every 400 Meters:
9 Burpees + 21 Air Squats


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


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


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

 


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)