“We promise you this. If you show up, we will help you to the best of our ability. We will talk to you about nutrition, we will give you a high-five, maybe a butt slap, we will care just a little more than you care about yourself, at some point we will be inappropriate around you, we will know your name, and we will cheer you through every last workout whether you are first or last, we don’t care.” — Jason Ackerman

How many CrossFitters does it take to intall one mat?

**Please bear with us as we finish installing the new floors and move the equipment back into place. The new funky smell in the box is the rubber. . .it will fade in a few days. We promise 😉

All classes as scheduled today.

WOD

Spend 10 minutes on handstand holds (against wall, free-standing, kick-ups)

CINDY – 20 minute AMRAP

5 pull-ups

10 push-ups

15 air squats

Coach’s Notes: Post # of rounds completed to comments

Endurance WOD (6am or 5:30pm)

Tempo Run – 30 minutes

Coach’s Notes: Meet at OIB west end water tower

WOD

Spend 10 minutes on handstand holds (against wall, free-standing, kick-ups)

CINDY – 20 minute AMRAP

5 pull-ups

10 push-ups

15 air squats

Endurance WOD (6am or 5:30pm)

Tempo Run – 30 minutes

Coach’s Notes: Meet at OIB west end water tower

“Build up your weaknesses until they become your strong points.” — Knute Rockne

Nate using mind-control over his 45lb plate

WOD

Deadlift 3-3-3

Then: 3 Rounds For Time

Row 500 meters

10 Deadlift (185/115)

20 Box Jumps (24in/20in)

Coach’s Notes: Post 3 rep max for DL and time competed to comments. CFOIB Kid’s Parents- don’t forget to check the CrossFit Kids blog with your young athlete! Here.

Having trouble finding the “goods” on our new website? To sign up for classes look at the top right of this page where it says “CrossFit Athlete Login”. To find the WOD & picture of the day + additional information about the next day’s WOD look below under “CROSSFIT BLOG”. For the Kids WOD look below for “CROSSFIT KIDS BLOG”. For ANNOUNCEMENTS look below for ANNOUNCEMENTS. Please check these THREE BLOGS daily for all pertinent info! Now. . .If you read this in it’s entirety there should be no reason to text Coach K in the middle of the night with questions!!!!!!!!!!!