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Thursday: September 12, 2013

Becoming a Coach at CrossFit OIB isn’t as easy as getting your CrossFit HQ Level 1 Certification.

We require our coaches to go through an Internship Training Program that requires them to take written, verbal and on the floor testing.

From there, the coaches still meet monthly for Coaches Prep to practice cuing, discussing training theories, organizing and seeing movement.

We also require them to hold much more then just their Level 1.

Want to change lives?

Check out our Instructor Training Program page  for details on the next ITP Orientation!

Then read this article “The CrossFit L1 Cert Doesn’t Make You a Coach”

Devin.

 

WOD

A.
Six sets of:
Clean or Power Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

B.
Five rounds for time of:
10 Hand-Release Push-Ups
20 Kettlebell Swings (24/16 kg)
30 Double-Unders

Spinning @ 6am, 8:15am, & 5:45pm

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Fall Schedule

Check out our jam packed Fall schedule! Most class changes are effective Monday, August 26th with the exception of Weightlifting (Sept 9th), Whole Life Challenge Camp (Sept 9th), and Monday 5:45 PM Spinning (Sept 9th). Go to our online schedule for our new class descriptions.

HEADS UP: WLC Camp Preview is the week of Sept 2 & Back to School Guest Days are that same week on Th/Fri/Saturday!!!

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Hiatus

Hey CrossFit Kids!

I hope your summer was a blast and that you’re ready to start the school year fresh! We wanted to let you know that our CrossFit Kids classes will be on break from now until September 9th. We hope to see you back at the box once we all get settled into our new fall routines!

FYI: With the new school start & dismissal times, we’ve decided to make things a bit easier on the parents this fall and group our kids classes by pre-k, elementary, and junior high school ages. Please check out our fall line-up of CrossFit Kid’s classes and be sure to add it to your after school schedule!

Train Hard. Play Hard.

Coaches K & Kerri

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Whole Life Challenge

We’re going to be playing a really fun health & fitness game as a community called the Whole Life Challenge. It’s a game that measures your ability to see how much of a difference you can make in your body, fitness, and lifestyle habits over the course of 8 weeks.

The game starts on September 7th, but the time to register is right now.

REALLY IMPORTANT:
We have a Unique Community Discount Code just for US! It does two things:

  1. Gives you a $5 DISCOUNT when you use it.
  2. Registers you for the game as a member of OUR community.
    HERE’S THE CODE: WLCRYGCMHxcz 
    ***Make sure you use this code when you register – and if you invite others to play with you, send them the code too!!!

 

Here’s what to do:

  1. Go to https://www.wholelifechallenge.com/wlcfall2013/partners/cfoib
  2. Create an account
  3. Register for the Challenge that starts on September 7th
    (use our Unique Community Discount Code: WLCRYGCMHxcz)

 

If you have any questions or concerns, please don’t hesitate to ask. There is a ton more info available on the Whole Life Challenge website… Check it out.

We are really excited about this for you and the rest of our Community – and hope that you will be too!

-Coach K

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Saturday: August 3, 2013

“31 Heroes”

No Beach WOD Today

WOD

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

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