“The question is whether we’re going to start taking the steps now to avoid the really big jumps that are in store if we don’t do something now.” — David Suzuki
Kim P.
WOD
Shoulder Press 3-3-3
Then 4 Rounds for time of:
Run 400 meters
12 KB swings (53/35)
15 T2B
MLS – 3 L-SIT holds for max time
Coach’s Notes: Post 3 rep max press and time completed to comments. Don’t forget to nominate your favorite CFOIB athletes & coaches for our Annual Awards. Click here to fill out the ballets.
Shoulder Press 3-3-3
4 Rounds for time of:
Run 400 meters
12 KB swings (53/35)
15 T2B
MLS – 3 L-SIT holds for max time
Coach’s Notes: Post 3 rep max press and time completed to comments
Matthew, age 4
Big Dawgs, Pups, & Buttercups can get their WOD on and show their stuff during our BIG BASH this Saturday. CFOIB Kid’s WOD will start at 5:45 with all ages competing together. Make sure to get your young athlete here with plenty of time to warm-up, smash a WOD, play in the bouncy house, get face-painted, throw water balloons, eat steak, and maybe have a piece of cake. (As long as Coach K decides to share the cake). We hope to see all of our young athletes & parents this Saturday. The fun starts at 4:30pm!
WOD: Tonight read for at least 30 minutes before going to bed!
“We promise you this. If you show up, we will help you to the best of our ability. We will talk to you about nutrition, we will give you a high-five, maybe a butt slap, we will care just a little more than you care about yourself, at some point we will be inappropriate around you, we will know your name, and we will cheer you through every last workout whether you are first or last, we don’t care.” — Jason Ackerman
How many CrossFitters does it take to intall one mat?
**Please bear with us as we finish installing the new floors and move the equipment back into place. The new funky smell in the box is the rubber. . .it will fade in a few days. We promise 😉
All classes as scheduled today.
WOD
Spend 10 minutes on handstand holds (against wall, free-standing, kick-ups)
CINDY – 20 minute AMRAP
5 pull-ups
10 push-ups
15 air squats
Coach’s Notes: Post # of rounds completed to comments
Endurance WOD (6am or 5:30pm)
Tempo Run – 30 minutes
Coach’s Notes: Meet at OIB west end water tower
WOD
Spend 10 minutes on handstand holds (against wall, free-standing, kick-ups)
CINDY – 20 minute AMRAP
5 pull-ups
10 push-ups
15 air squats
Endurance WOD (6am or 5:30pm)
Tempo Run – 30 minutes
Coach’s Notes: Meet at OIB west end water tower