(910) 579-9348

November 30, 2019S

ONE WOD AT 830AM TODAY / ONE SPIN CLASS AT 7AM TODAY!

ATTENTION ALL PARTIES INTERESTED IN TOPGOLF OUTTING WITH CFOIB.

DATE: Sunday 12/15 ~ TIME: 3 – 5PM ~ COST: $50pp to reserve bays and play.

DETAILS: In order to reserve enough bays for us to be together we have to pay up front. That being said, if you are planning to go I need a commitment from you by end of day Monday and payment as well. The $50 includes a guaranteed bay, some light apps and some non alcoholic beverages. Any personal food or beverage orders will be an additional expense. If you are NOT playing golf I need to know so as to adjust the price for you and free up the spot for someone else. They do not allow more than a couple people per bay to “just hang out” and each bay plays up to 6 players. As of now I am holding 4 bays that need to be paid by Monday or we could lose them. So, do not procrastinate please.

THERE IS A CHALKBOARD FOR SIGN UP IN THE GYM, but I NEED AN EMAIL OR CALL OR TEXT MESSAGE FROM YOU AS WELL PLEASE. 

SATURDAY TEAM WOD

SATURDAY TEAM WOD

SATURDAY TEAM WOD


November 29, 2019

 

 

S

Back to the grind …… work off the over eating! See you at 6am/8am or 9am for the daily WOD. Open Gym 430 to 630pm!

““Air BnB”
5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Air Squats
1 Minute Row
1 Minute Rest”

““Air BnB”
5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Air Squats
1 Minute Row
1 Minute Rest”

““Air BnB”
5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Air Squats
1 Minute Row
1 Minute Rest”


November 27, 2019

Wednesdays Schedule: 6am/815am/9am Wodfathers at 530pm. NO 630pm Class tonight!

ON THANKSGIVING WE WILL MEET AT CALABASH FOR THE TURKEY TROT, following that we will MEET AT CFOIB FOR A 930am WOD then closed the remainder of the day!

 

““Broken Road”
5 Rounds:
15 Kettlebell Swings
15/12 Calorie Row
Directly Into…
5 Rounds:
20 AbMat Sit-ups
200 Meter Run”

““Broken Road”
5 Rounds:
15 Kettlebell Swings (53/35)
15/12 Calorie Bike
Directly Into…
5 Rounds:
20 AbMat Sit-ups
200 Meter Run”

““Broken Road”
5 Rounds:
15 Kettlebell Swings (53/35)
15/12 Calorie Bike
Directly Into…
5 Rounds:
20 AbMat Sit-ups
200 Meter Run”


November 26, 2019

““Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats “

““Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (45/35)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (65/45)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (95/65)”

““Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)”


November 25, 2019

Todays Schedule: 6am/8am/9am/630pm WOD / 530 Coaches Choice / SPIN 530pm

“Push Press
Build to a Heavy Set of 3

“Trail Blazer”
3 Rounds:
800 Meter Run
120 Single Unders
21 Push Presses “

“Push Press
Build to a Heavy Set of 3

“Trail Blazer”
3 Rounds:
800 Meter Run
120 Single Unders
21 Push Presses (95/65)”

“Press
Build to a Heavy Set of 3

“Trail Blazer”
3 Rounds:
800 Meter Run
80 Double Unders
21 Push Presses (115/85)”


November 22, 2019

“Teams of 3
4 Rounds For Time (30 Minute Time Cap):
800 Meter Run
60-50-40-30:
Deadlifts
Front Squats
Jerks

“Teams of 3
4 Rounds For Time (30 Minute Time Cap):
800 Meter Run
60-50-40-30:
Deadlifts
Front Squats
Jerks
Barbell Weights:
RX: 75/55 – 95/65 – 115/85 – 135/95″

“Teams of 3
4 Rounds For Time (30 Minute Time Cap):
800 Meter Run
60-50-40-30:
Deadlifts
Front Squats
Jerks
Barbell Weights:
RX: 115/85 – 135/95 – 155/105 – 175/115

Comments Disabled| |