Thanks to our friends from CrossFit Asperitas, CrossFIt North Myrtle Beach, and CrossFit 576 for participating in our Barbells for Boobs event!

WOD

WOD

AM WOD

Death by 10m:

10m the 1st minute, 20m the 2nd minute, 30m the 3rd minute . . . continue until you can’t complete distance in 1 min.

Rest 10 Minutes

Then:
100 V Ups
3 minutes wall/couch stretch per side

No PM classes at the box

Barbells for Boobs from 4:30 – 7pm

ITP Intern Liz demos the handstand pushup standards.

WOD

A.
Five sets of:
Hang Snatch x 3 reps
Rest 2-3 minutes

B.
Every minute, on the minute, for 10 minutes, complete:
135/95 lb Power Snatch x 3
Toes to Bar x 6 reps
Box Jumps x 9 reps

HIIT @ 4:30pm
WLC @ 6pm

Level 3 @ 6:15
A. Power Clean – build to a 1RM in 8 min
rest EXACTLY 2 min
B. Power Clean – 90% amrap of part A in 8 min
rest EXACTLY 10 min
C. No False Grip Muscle Up Tech Work

Notes:
– record makes AND misses in 8 min test
– record reps/minute for 8 min test

3 more days until Barbells for Boobs!

Do you have your pink picked out yet?

All Wednesday PM classes at the box are cancelled.

We’ll see you on the causeway from 4:30 – 7pm. 

WOD

A.
Three sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds

B.
Four sets of 3-minute sprints of:
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

WLC @ 6pm

"The Fit Girls": Lindsey & Sidney.

WOD

Oyster Festival 5 & 10k

**No Saturday WOD only Spinning at 7am

Meet the CFIOB Crew by the Community Center before the race for photos, etc. Be sure to rock your CFOIB Gear!

Join us at The Grille in Shallotte around 10:30am for post run grub.