You have probably tried to explain CrossFit to at least one person who just did not get it.
Well . . . Now is your chance to help them understand!
January 4, 11, 18, 25 CrossFit OIB is offering Guest Days at 8:15am and 6:30pm. That’s every Wednesday in January at 8:15am and 6:30pm! Whether it is a friend, a spouse or significant other, a neighbor, a co-worker, or an enemy that you just want to torture for an hour, bring them in and let them experience CrossFit first hand.
We have found that people who work out with friends have more focus, more accountability, are more competitive, more consistent and have more fun with their workouts.
So go ahead and introduce the gift of good health to someone you know! Guests can attend either the 8:15am or 6:30pm class accompanied by a CFOIB athlete. As always, the workout will be scaled & tailored to their level of fitness & a coach will be there to guide them safely along the way.
No need to sign them up ahead of time, just register yourself for the class you’re bringing your buddy to and we’ll handle the rest!
GUEST DAYS WORKOUT for January 4th
16 Minute AMRAP (As Many Rounds as Possible)
200 Meter Med Ball Carry
20 – Med Ball Squats
20 – Med Ball Sit-ups with partner
* Each partner will run and one will carry the med ball at a time.
* Squats are done one partner at a time holding the Med Ball any way
* Sit-ups are done with one partner handing off the med ball to the other partner every time they come up from the sit up
Cash-out
50 burpees each
A. Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – Supine Med Ball Leg Curls x 10-12 reps @ 2110
Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111
B. For time:
Run 400 Meters
30 Russian Kettlebell Swings
Run 400 Meters
20 Russian Kettlebell Swings
Run 400 Meters
10 Russian Kettlebell Swings
A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 2 reps
Build to today’s heavy-ish double.
B. For time:
Run 400 Meters
15 Power Cleans (155/105 lbs)
Run 400 Meters
10 Power Cleans
Run 400 Meters
5 Power Cleans
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.
B. Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 70-75%
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 80-85%
*Sets 7-8 = 1 rep @ 85-90%
*Sets 9-10 = 1 rep @ 90+%
C. Three rounds for time of:
20 Calories of Rowing
15 Burpee Over Erg
10 Thrusters (155/105 lbs)
Rest 5 minutes, and then…
D. 60/40 Calories of Assault Bike
400 Meter Farmer’s Carry (24/16 kg Kettlebells)
60/40 Calories of Assault Bike
Go hard on the Assault Bike, but WALK with the kettlebells. We don’t care about the total time, just the two efforts on the assault bike.