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Archive for July, 2011

WOD: 7.19.11

“Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.” -Wayne Dyer

Teamwork is Dreamwork.

WOD

150 Push-ups for time

* Every time push-ups are broken (hips on the floor or coming down to knees) a 5 box jump penalty is immediately performed. Box Jumps (30in/24in)

MLS: 50 GHS sit-ups for time

Coach’s Notes: Post time completed & # of box jumps performed to comments.

Endurance WOD

AMRAP in 30 min:

50 single unders

200m high knees (down and back 100m ea)

10 push-ups

suicides (distance progression)

10 double knees to chest (jumping)

Coach’s Notes: Meet at CFOIB.

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WOD: 7/19/11

Tuesday’s WOD

150 Push-ups for time

* Every time push-ups are broken (hips on the floor or coming down to knees) a 5 box jump penalty is immediately performed. Box Jumps (30in/24in)

MLS: 50 GHS sit-ups for time

Endurance WOD (at CFOIB):

AMRAP in 30 min:

50 single unders

200m high knees

10 push-ups

suicides

10 double knees to chest

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CrossFit OIB Kid’s Camp was a BLAST! We had over 20 young athletes enrolled in our summer camp and that means there are 20 young athletes in Brunswick County that should be feared! Our kids are leaps & bounds above the rest. Hundreds of squats, box jumps, situps, pushups, power cleans, deadlifts, and more were performed from our 4 – 17 year old athletes this week! All of the pictures from our final WOD are posted on our Facebook Page.

What have your kids been doing this week?

Buttercups Camp Award Winners

Pups Camp Award Winners

Big Dawgs Camp Award Winners

: Pups Camp rockin the house!

Pups Camp

Buttercups Camp

Pups & The Tunnel of Terror!

Big Dawgs Camp

Alex working on the 3rd pull of the clean.

Gracie's Power Clean

Christian

Buttercups learn healthy snacking habits.

Check out our Facebook Page for all the pictures!

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July Open House

Tuesday, July 26th from 4:30pm until 7pm please join us for our monthly Open House.

Athletes: Bring your friend(s), spouse, family member, or co-worker that is interested in trying out CrossFit and you along with one of our coaches will run them through a short WOD! If your guest enrolls in our next On Ramp or Fast Track Course they will receive 10% off their enrollment fee and you will receive 10% off your next month’s membership!

Non-Athletes: If you don’t know an athlete of CFOIB- No worries! Just pop in anytime between 4:30 & 7PM on 7/26 and one our coaches will talk with you about our program, run you through a short workout, and answer all of your questions. Enroll in our next On Ramp or Fast Track Course and you too will receive 10% of your enrollment fee!

Whether you are bored with your same old exercise routine, still not achieving the fitness results that you desire, or have been sitting on the couch for the last 30 years; CrossFit OIB has the answer. Our popular and highly effective one month introductory course begins the first Tuesday of every month. This course is designed to to ease you into our incredibly effective program; CrossFit.

This is your opportunity to get into the best shape of your life. Let us coach you towards your fitness goals!

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