Happy Friday!
Here’s a reminder of all the cool gear that we have in stock … in case you need any last minute gift ideas! Click on the image below to view our new items!
We’ve also got an awesome “week trial” for that friend or family member who’s been kicking around the idea of CrossFit OIB but not sure about making the commitment. Gift them a $59.99 10-Day CrossFit + Spin Sneak Peek and if they decide to drink the Kool-Aid & join up for a membership they get to save $59.99 —-> and you get to save 25% off your next month all for being awesome!
FITNESS
A. Four sets of:
Single-Leg Box Step-Up x 8-10 reps each leg
Rest 60 seconds
Pronated Grip Pull-Ups x 4-6 reps @ 2111
Rest 60 seconds
B. Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots
Rest exactly 3 minutes, and then,
Complete as many rounds and reps as possible in 5 minutes of:
10 Sit-Ups
20 Mountain Climbers (each step is one rep)
AIM
A. Four sets of:
Weighted Pull-Ups x 3-4 reps @ 20X1
Rest 60 seconds
Weighted Pistols x 6 reps each leg
Rest 60 seconds
B. Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
10 Sit-Ups
20 Mountain Climbers (each step is one rep)
SPORT
A. Take 20 minutes to build to a heavy Snatch
(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen)
B. Take 20 minutes to build to a heavy Clean & Jerk
(again, let feel dictate)
C. For times:
12 Muscle-Ups (ladies 9 muscle-ups)
Rest exactly 60 seconds
9 Muscle-Ups (ladies 7 muscle-ups)
Rest exactly 60 seconds
6 Muscle-Ups (ladies 5 muscle-ups)