(910) 612-2203

Kid’s WOD: 7.27.11

Bailey learns the wall ball in Pups Class

Big Dawgs

“Junior DT”

3 RFT:

12 Deads

9 Hang Power Cleans

6 Push Jerks

Pups

200 m run

10 wall balls

200 m run

10 sit- ups

200 m run

10 burpees

Buttercups

Obstacle Course AMRAP in 8 :

lunges

5 burpees

hurdle hops

hot feet

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Tuesday: July 26, 2011

“Some things don’t matter much. Like the color of a house. How big is that in the overall scheme of life? But lifting a person’s heart — now, that matters.”– Sue Monk Kidd

5:30 does DT.

WOD

Tabata: (8 rounds of 20 seconds of work, 10 seconds of rest) of the following:

Pull-Ups

KB swings (24kg/16kg)

D.U.’s

Burpees

MLS- 50 Hip Extensions

Coach’s Notes: Take the lowest round of each tabata and add them for score. Then post score to comments. Open House tonight from 4:30 till 7pm. **4:30, 5:30, & 6:30pm classes have the option of completing the above WOD on your own or taking Coach Paula’s endurance class, which she will hold at 4:30, 5:30, & 6:30 pm tonight. Make sure to sign up for her class! 

Endurance WOD

“Fight Gone Bad Endurance”

3 minutes at each station for 3 rounds

Rowing

Sit-Ups

Weighted ball carry RUNS

Burpees

MLS: 30 Supermans

Coach’s Notes: Meet at CFOIB.

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Weakness Wednesdays

This August CFOIB will introduce a new series of Skill Clinics FREE to all CFOIB athletes.

Weakness Wednesdays from 5 – 6:30 PM every Wednesday in August

August 3rd- Rowing Clinic

  • Want a faster 500m split? Want to know what a 500m split is? Spend 90 minutes with the CFOIB Coaches and let us work with you on rowing technique, form, and efficiency. Sure, everyone learns the rower in our On Ramp Course- but that does not mean you’ve mastered the erg.

August 10th- Pullup Clinic

  • Can’t get that damn kip, butterfly, or string together a set up 10 unbroken? Come to the pullup clinic and work with our coaches to improve whichever area you need to focus on.-Whether you are in a band or were voted “Badass Pullup Award Winner”- we all can improve our pullups!

August 17th- Double Under Clinic

  • Quite possibly the most frustrating movement to learn- why not spend 90 minutes with our coaches to work on your double unders? We all need practice! Got a case of the double-jump? We can help. Can’t get the wrists right? We can help. Able to string together 30 but then you feel the world has dropped out from under you? We can help. Dolphin kick? We can help. Donkey kick? . . .You get the idea.

August 24th-Clean Clinic

  •  1st pull, 2nd pull, 3rd pull- we are all screwing up somewhere. Spend 90 minutes with your Olympic Lifting Certified Coaches and we’ll work on your weakest link. Improve your WOD times by going back to the basics.

August 31st- Basic Gymnastics Clinic

  • Hollow position, Kip swing, handstand pushups, dips, toes to bar, knees to elbows, pushups, muscle ups. Pick your weakness and we will expose it and make you stronger.

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