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Tuesday: July 12, 2011

“What does your conscience say? ‘You should become the person you are’.” — Friedrich Nietzsche

Nate

WOD

A. 5 rounds:

250 meter row

1 minute rest

B. 3 rounds:

25 push-ups

5 Shoulder to Overhead  (155/105)

MLS- 30 Glute-Ham Raises

Coach’s Notes: A. Post fastest and slowest 250m row time B. post time completed to comments.

 

Endurance WOD

8 RFT

max effort 100m sprint

100 single unders

60 mountain climbers

Coach’s Notes: Meet at CFOIB

 

 

 


Big Bash Big Thanks!

 

We had an amazing turnout for our 2 year anniversary celebration! All of the pictures can be seen on our Facebook page.

I’d like to thank all of our athletes & supporters who came out for our Big Bash. We hope that you & your families enjoyed the evening with ours!

A BIG BIG THANKS goes out to Heather Hardwick from the Outback Steakhouse of Mt. Pleasant S.C. for her tremendous generosity. The entire event was Heather’s idea and without her team we wouldn’t have been fed as well as we were! Heather spent 9 hours in the hot/wet weather cooking our grub and we sure do appreciate her!

I want to personally thank Coach Karen Jones for spearheading the entire operation. Without KJ it would have been CHAOS! She was in total boss-lady mode and it was AWESOME! Thanks KJ- I could not have done this without you!

A special thanks to all of our raffle donors:

Sloane Realty & The Ocean Isle Inn-Whitney Sauls

Jim’s Car Care-Jimmy Miller

Palmetto Powerwashing

All state Insurance- Toby Russ

J. Huffman-Judith Allen Huffman

Rare Earth Gifts- Rebecca Lentini

Pam’s Paleo Kitchen-Pam Batchelor

Christine McElhinney

Reebok

Rx Jump Ropes

The Chandler Law Firm-Calvin Chandler

The Sunset Beach Trading Company-John Hobgood

Pampered Chef- Courtney Beck

The Thistle Golf Course-The Collins

CS Med Spa-Kerri Hardee

Betsy Braddock Palmer

Pampered Chef Consultant Courtney Beck

Jumpin Java

Sunset Slush

Larry Harrelson

Coastal Integrative Health – Ash Pearce

Behind the scenes were many helping hands to make this all come to fruition such as unloading, unpacking, putting together, moving and placing heavy equipment and floors, shuffling ice to and from, bringing and setting up tents etc…(Rickey Beck, Ralph Lentini, Kevin Anderson, Ryan Putz, Larry Harrelson, Glenn Humbert, Nate Strawderman, Jeff and Courtney Beck, Kurt and Kerri Hardee, Eddy Jones, Geoff Collins, Cindy Cheers (Naber), Bonecrusher, Allie Gibson, Kathy Kincer, Crystal and Gracie Baxley

Stay tuned for the next BIG BASH at CrossFitOIB….we know you wont miss it if you were a part of it this year and we hope you wont miss it if you werent! Come ANY time before and see what we are ALL about!

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Monday 7.11.11

Prepping the Buttercups for the Big Bash WOD

Big Dawgs- Tba

Buttercups

Skill review: plate jumps

WOD:
“Ice Cream Truck” including jumping jacks, bear crawl, quick feet, sprints and plate jumps (Popsicle will be given at end of game)

PUPS:

Skill Review: running technique

WOD:
part 1: 3 x 200 meter runs with 1 minute rest between each

part 2: AMRAP in 10
20 mountain climbers
15 air squats
10 sit-ups

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