(910) 579-9348

October 7, 2019

MONDAY SCHEDULE:

6am/8am/9am/630pm WOD

530 SPIN

530 Coaches Choice Workout

 

“Back Squat
3 sets of 6
“Escape from Wonderland”
3 Rounds
115 Single Unders
50 Air Squats
25/18 Calorie Row”

“Back Squat
3 sets of 6
“Escape from Wonderland”
3 Rounds
115 Single Unders
50 Air Squats
25/18 Calorie Row”

“Back Squat
3 sets of 6
“Escape from Wonderland”
3 Rounds
75 Double Unders
50 Air Squats
25/18 Calorie Row”


October 6, 2019

WISH COACH REBECCA A HAPPY BIRTHDAY TODAY!

LOTS OF LOVE FROM YOUR CFOIB FAMILY

HAPPY BIRTHDAY COACH REBECCA

HAPPY BIRTHDAY COACH REBECCA

HAPPY BIRTHDAY COACH REBECCA


October 5, 2019

Saturday Team WOD at 830 am

SPIN 7am

With a Partner:

1600 Meter Run

18 Thrusters

18 Pull Ups

800 Meter Run

30 Thrusters

30 Pull Ups

400 Meter Run

42 Thrusters

42 Pull Ups

With a Partner:

1600 Meter Run

18 Thrusters

18 Pull Ups

800 Meter Run

30 Thrusters

30 Pull Ups

400 Meter Run

42 Thrusters

42 Pull Ups

With a Partner:

1600 Meter Run

18 Thrusters

18 Pull Ups

800 Meter Run

30 Thrusters

30 Pull Ups

400 Meter Run

42 Thrusters

42 Pull Ups


October 4, 2019

Friday Schedule:

6am/8am/9am WOD

Open Gym 430 to 630pm

““Pharmacy”
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans “

““Pharmacy”
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (35’s/25’s)”

““Pharmacy”
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)”


October 3, 2019

Todays Schedule:

6am/9am WOD

Spin 8am

Open Gym 530 to 630

Yoga 630 with Steve

““Rush Hour”
On the 4:00 x 5 Rounds:
20/14 Calorie Bike
10 Lateral Barbell Burpees
14 SA DB Snatches”

““Rush Hour”
On the 4:00 x 5 Rounds:
20/14 Calorie Bike
10 Lateral Barbell Burpees
5 Power Snatches (95/65)”

““Rush Hour”
On the 4:00 x 5 Rounds:
20/14 Calorie Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)”


October 2, 2019

Todays Schedule:

6am/8:15am/9am WOD

530pm Wodfather Workout (Birthday WOD)

Open Gym 530 to 7pm

““Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings
12 Pull-ups”

““Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups”

““Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups”