(910) 579-9348

June 17, 2019

“Front Squats Build up to a 3 Rep Heavy                                      

“Megalodon”
Teams of 2:
6 Rounds:
12 Box Jumps
21 Dumbbell Front Squats
500 Meter Row or 400 Meter Run
*3 Rounds Each, Switching After Complete Rounds*”

“Front Squats Build Up to a 3 Rep Heavy                                     

“Megalodon”
Teams of 2:
6 Rounds:
12 Box Jumps (24/20)
21 Dumbbell Front Squats (35’s/25’s)
500 Meter Row or 400 Meter Runb
*3 Rounds Each, Switching After Complete Rounds*”

“Front Squats Build Up to a Heavy 3 Rep Heavy                                 

“Megalodon”
Teams of 2:
6 Rounds:
12 Box Jumps (24/20)
21 Dumbbell Front Squats (35’s/25’s)
500 Meter Row
*3 Rounds Each, Switching After Complete Rounds*”



June 15, 2019

““Low Key”
AMRAP 12:
9 Burpees
18 Alternating Dumbbell Snatch
27 AbMat Sit-ups                                                                           

  Rest 2 Minutes                                  

 AMRAP 12:

9 Wallballs/18 Push Ups/27 Goblet Squats”

““Low Key”
AMRAP 12:
9 Burpees
18 Alternating Dumbbell Snatch
27 AbMat Sit-ups                                                                            

Rest 2 Minutes                                                                         

  AMRAP 12: 9 Wallballs/18 Push Ups/27 Goblet Squats”

““Low Key”
AMRAP 12:
9 Burpees
18 Alternating Dumbbell Snatch
27 AbMat Sit-ups                                                                            

Rest 2 Minutes                                                                          

AMRAP 12: 9 Wallballs/18 Push Ups/27 Goblet Squats”


June 14, 2019

““Quarterback”
EMOM x 25:
Minute 1: 15/12 Calorie Bike
Minute 2: 15 Kettlebell Swings
Minute 3: 15/12 Calorie Row
Minute 4: 30 Reverse Lunges
Minute 5: Rest”

““Quarterback”
EMOM x 25:
Minute 1: 15/12 Calorie Bike
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: 15/12 Calorie Row
Minute 4: 30 Reverse Lunges
Minute 5: Rest”

““Quarterback”
EMOM x 25:
Minute 1: 15/12 Calorie Bike
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: 15/12 Calorie Row
Minute 4: 30 Reverse Lunges
Minute 5: Rest”


June 13, 2019

LOVE HAVING THESE YOUNG ATHLETES WORKOUT WITH US AT CFOIB!

Todays Schedule:

6am RUN WOD AT OIB PIER PARKING LOT (unless its pouring at that time….then just roll back over and sleep in)

8am SPIN

9am WOD

OPEN GYM 10 to 11:30am and 5:30 to 7pm!

“Build to a Heavy Squat Clean                                                   

“Mind Boggler”
AMRAP 20
7 Squat Clean Thrusters
200 Meter Run”

“Build to a Heavy Squat Clean                                                    

“Mind Boggler”
AMRAP 20
7 Squat Clean Thrusters (115/80)
200 Meter Run”

“Build to a Heavy Squat Clean                                                    

“Mind Boggler”
AMRAP 20
7 Squat Clean Thrusters (115/80)
200 Meter Run”


June 12, 2019

 

Happy Birthday ELSIE!

TODAYS SCHEDULE:

WOD 6am, 8am, 9am, 6:30pm

BootCamp: 7am

Wodfather Workout 5:30pm

Open Gym: 10 to 11:30am and 5:30 to 7:30pm

““After Hours”
21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)
After Each Round:
15 AbMat Sit-ups
45 Single Unders”

““After Hours”
21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)
After Each Round:
15 AbMat Sit-ups
30 Double Unders”

““After Hours”
21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)
After Each Round:
15 AbMat Sit-ups
30 Double Unders”