(910) 612-2203

Saturday WOD 11/28/20

Saturday Schedule: 7am SPIN / 8:30am WOD

TEAMS OF 2:

BUY IN: 400 Meter Run Together

YOU GO/I GO

6 Deadlifts (225/115)

8 Pull Ups

12 KBS (35/53)

18 Double Unders or 32 Singles

10 Rounds Each

Cash Out: 400 Meter Run Together

TEAMS OF 2:

BUY IN: 400 Meter Run Together

YOU GO/I GO

6 Deadlifts (225/115)

8 Pull Ups

12 KBS (35/53)

18 Double Unders or 32 Singles

10 Rounds Each

Cash Out: 400 Meter Run Together

TEAMS OF 2:

BUY IN: 400 Meter Run Together

YOU GO/I GO

6 Deadlifts (225/115)

8 Pull Ups

12 KBS (35/53)

18 Double Unders or 32 Singles

10 Rounds Each

Cash Out: 400 Meter Run Together

Comments Disabled| |

Thursday WOD 11/27/20

ALL ROWING COUNTS TOWARDS ROWVEMBER TODAY!

Check the schedule for changes: We have Open gym 830 to 10 and 430 to 630 today.

SIGN UP ONLINE

5 Rounds:
1 Minute Wallballs (14/10)
1 Minute Alternating Dumbbell Power Snatch (35/25)
1 Minute Bike or Row

1 Minute Rest

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatch (50/35)
1 Minute Bike or Row

1 Minute Rest

Comments Disabled| |

Thanksgiving Sampler Platter

JOIN US AT 8:30AM for the THANKSGIVING SAMPLER PLATTER – WOBBLE BEFORE YOU GOBBLE!

Turkey Day WOD:

5 Rounds of Cindy: (5 Pull Ups, 10 Push Ups, 15 Air Squats)
RUN 400
4 Rounds of: (8 KB Deadlifts, 15 KBS) 35/53
RUN 400
3 Rounds of (15 Box Jumps, 15 T2B)
RUN400
2 Rounds of (20 Wallballs, 30 Sit Ups)
RUN 400
100 Burpees
Partner 1 Does a full round Then Partner 2 Does a full round
Partition Burpees how you want
The Run is together

Turkey Day WOD:

5 Rounds of Cindy: (5 Pull Ups, 10 Push Ups, 15 Air Squats)
RUN 400
4 Rounds of: (8 KB Deadlifts, 15 KBS) 35/53
RUN 400
3 Rounds of (15 Box Jumps, 15 T2B)
RUN400
2 Rounds of (20 Wallballs, 30 Sit Ups)
RUN 400
100 Burpees
Partner 1 Does a full round Then Partner 2 Does a full round
Partition Burpees how you want
The Run is together

Turkey Day WOD:

5 Rounds of Cindy: (5 Pull Ups, 10 Push Ups, 15 Air Squats)
RUN 400
4 Rounds of: (8 KB Deadlifts, 15 KBS) 35/53
RUN 400
3 Rounds of (15 Box Jumps, 15 T2B)
RUN400
2 Rounds of (20 Wallballs, 30 Sit Ups)
RUN 400
100 Burpees
Partner 1 Does a full round Then Partner 2 Does a full round
Partition Burpees how you want
The Run is together

Comments Disabled| |

Wednesday WOD 11/25/20

Todays Schedule: 6am/8am/9am/530pm TODAY YOUR ROWING COUNTS TOWARDS ROWVEMBER!

Sign up on ZENPLANNER for the TURKEY DAY WOD!

Row 500 Meters

10 Ground to Overhead

Row 250 Meters

10 Ground to Overhead

Row 250 Meters

10 Ground to Overhead

Row 250 Meters

10 Ground to Overhead

Row 250 Meters

10 Ground to Overhead

Row 500 Meters

Row 500 Meters

10 Ground to Overhead

Row 250 Meters

10 Ground to Overhead

Row 250 Meters

10 Ground to Overhead

Row 250 Meters

10 Ground to Overhead

Row 250 Meters

10 Ground to Overhead

Row 500 Meters

(65/95) (95/115)

Row 500 Meters

10 Ground to Overhead

Row 250 Meters

10 Ground to Overhead

Row 250 Meters

10 Ground to Overhead

Row 250 Meters

10 Ground to Overhead

Row 250 Meters

10 Ground to Overhead

Row 500 Meters

(65/95) (95/115)

Comments Disabled| |

Tuesday WOD 11/24/20

Your CFOIB GOLF TOURNEY WINNERS! Even after an extra playoff hole they tied.

Today ROWVEMBER POINTS ARE ALLOWED AS LONG AS THE DOORS ARE OPEN YOU MAY ROW AND YOU MAY GET POINTS.

Tuesday Schedule: 6am/8am/530pm WOD //// Open Gym 9am

AMRAP 6:
2 Single Dumbbell Reverse Lunges
20 Double Unders / 30 Single Unders
4 Single Dumbbell Reverse Lunges
20 Double Unders / 30 Single Unders
6 Single Dumbbell Reverse Lunges
20 Double Unders / 30 Single Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:
2 Single Dumbbell Power Snatches or SA DB Snatches
20 Double Unders / 30 Single Unders
4 Single Dumbbell Power Snatches or SA DB Snatches
20 Double Unders / 30 Single Unders
6 Single Dumbbell Power Snatches or SA DB Snatches
20 Double Unders / 30 Single Unders

Continue to add (2) power snatches per round or SA DB Snatches

AMRAP 6:
2 Single Dumbbell Reverse Lunges
20 Double Unders / 30 Single Unders
4 Single Dumbbell Reverse Lunges
20 Double Unders / 30 Single Unders
6 Single Dumbbell Reverse Lunges
20 Double Unders / 30 Single Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:
2 Single Dumbbell Power Snatches or SA DB Snatches
20 Double Unders / 30 Single Unders
4 Single Dumbbell Power Snatches or SA DB Snatches
20 Double Unders / 30 Single Unders
6 Single Dumbbell Power Snatches or SA DB Snatches
20 Double Unders / 30 Single Unders

Continue to add (2) power snatches per round or SA DB Snatches

AMRAP 6:
2 Single Dumbbell Reverse Lunges
20 Double Unders / 30 Single Unders
4 Single Dumbbell Reverse Lunges
20 Double Unders / 30 Single Unders
6 Single Dumbbell Reverse Lunges
20 Double Unders / 30 Single Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:
2 Single Dumbbell Power Snatches or SA DB Snatches
20 Double Unders / 30 Single Unders
4 Single Dumbbell Power Snatches or SA DB Snatches
20 Double Unders / 30 Single Unders
6 Single Dumbbell Power Snatches or SA DB Snatches
20 Double Unders / 30 Single Unders

Continue to add (2) power snatches per round or SA DB Snatches

Comments Disabled| |

Monday WOD 11/23/20

Monday Schedule: 6am/8am/9am/530pm/630pm WOD and SPIN at 530pm

3 Rounds:
7 Deadlifts (115/85)
14 Sit-ups
7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:
7 Deadlifts (115/85)
14 Sit-ups
7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:
7 Deadlifts (115/85)
14 Sit-ups

7 Push Presses (115/85)

3 Rounds:
7 Deadlifts
14 Sit-ups
7 Push Presses

700/500 Meter Row

3 Rounds:
7 Deadlifts
14 Sit-ups
7 Push Presses

700/500 Meter Row

3 Rounds:
7 Deadlifts
14 Sit-ups

7 Push Presses

3 Rounds:
7 Deadlifts (115/85)
14 Sit-ups
7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:
7 Deadlifts (115/85)
14 Sit-ups
7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:
7 Deadlifts (115/85)
14 Sit-ups

7 Push Presses (115/85)

Comments Disabled| |