Due to tonight’s staff training, we will have an abbreviated class schedule:

FITNESS @ 4:30pm & OPEN GYM 5:30 – 7:30pm

From the beginning until now I am starting to realize why I was always having headaches, always tired, and feeling depressed… When I went back and looked at my day one “Welcome to the Family” picture I was in shock!  This road so far has been difficult but I am standing proof that ANYONE can change.  My moods have changed, my goals have changed, my passions have changed, and my “I can’t do that” attitude has changed.  Thank you Karen Candia for never never judging me, always supporting me, and showing me that I can be whoever I want to be!  I also want to thank EVERY single Crossfit OIB athlete for encouraging words, support, and motivation!  It truly feels like a family!  Even when I think I am not losing weight or gaining muscle, these check-ins remind me this works!!!
Thanks family… -Jeremy

Click here to schedule your free consultation and speak with one of our team members about our nutrition coaching program.

Happy Monday!

Here’s your #hashtag of the week: Who is your #crossfitcrush

Snap a photo of, or better yet, WITH your #crossfitcrush and share on social media @crossfitoib!

Homeschool PE Open House today from 3 – 4 PM

Followed by CrossFit Kids at 4:30

Happy First Day of School!!

FITNESS

A. Four sets of:
Front Squat x 7-10 reps @ 3011
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Supine Ring Rows x 7-10 reps @ 2111
Rest 45 seconds

B. Against a 3-minute running clock, climb as high as possible through the following ladder:
1 Thruster
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.
Rest 3 minutes between sets, and complete a total of three sets.

AIM

A. Three sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 30 seconds
Ring Dips x Max reps
Rest 2-3 minutes

B. Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets
(Recommended weights – 165/115 lbs)

SPORT

A. Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
immediately followed by…
Every two minutes, for 10 minutes (5 sets):
Power Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
immediately followed by…
Every two minutes, for 10 minutes (5 sets):
Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

B. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%

C. Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
12 Heavy Russian Kettlebell Swings
(as heavy as you can make these – go to double kettlebell swings if they’re not challenging)

CROSSFIT MOMS

Advanced
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Intermediate
Run 1200 meters
Rest 3 minutes
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters

Beginner
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters

Monday, August 25th 3 – 4 PM

Curriculum overview | Free Exercise Demo for Age 6 – 17 | Question & Answer | Meet the Coach

Registration Opens August 25th

Semester begins September 14th – December 14th | Classes will meet 2x/week for 13 weeks

Semester Enrollment – $275  | 25% off sibling enrollment

This new course is offered exclusively to homeschooled children in Brunswick & Horry Counties in the early afternoons (11am – 1 pm)

Please spread the word!

4 Week Progress Report

When I started going to Crossfit the results started to pour in. Within weeks I started to be able to run and notice an overall change in strength, but it did not take long to realize I was not getting the best out of these awesome workouts for the simple reason I was not getting proper fuel.

I began working with Karen a few weeks back and she provided me with my nutrition prescription. Had my first weigh in and measurements taken today and I am down ten pounds and 10 inches.

I must say that when Karen told me to add fats to my diet I was speechless, WHAT!!! Fats make you fat, carbs make you fat, this lady is nuts. Well guess what folks, she was 100% correct. Not only is working out more fun, because I have energy, I feel so much better.

We all have excuses as to why we stay unfit, but let me tell you that if you take the time and make an appointment with Karen for nutrition you will never regret it.

Thanks Karen and all the coaches at Crossfit.

-Colleen Funston

Click here to schedule your free consultation and speak with one of our team members about our nutrition coaching program.