warm up:

4:00 min row or Fishy Game

3:00 min group stretching

skill:

Deadlifts

“learn how to pick up something heavy the right way”

WOD:

AMRAP:

shuttle run

8 ab mat sit ups

cool down:

start your summer reading by bringing your book to CFOIB Kids

Take Friday night off and let your kiddos hang with CrossFit OIB Kid’s Coach, Kerri!

Hey kids!

Join us this Friday night of CrossFit games, music, prizes, dinner & a movie!

Members and non-members are welcome, so bring your friends and your family and leave your parents at home!

Let your parents know that there will be 1 adult for every 8 kids in attendance.  The adults on hand will be CrossFit Kids Coaches and Assistant Coaches. We’ll have breakout groups for different ages.

CrossFit OIB Kids Members save $5 with discount code: crossfit kids

Time: 6:00 PM to 9:00 PM

Click here to join the party! 

CFOIB Kid’s

warm up:

Group Stretching

2x

roving planks=> 3 tuck jumps=> 5 baby elephants=> 8 windshield wippers

Skill:

hanging from the bar

pull ups

WOD:

CF Dodgeball

CFOIB Kids:  Next week we start our summer schedule for Kids!

Mondays 5:30-6:30 & Thursdays 4:30-5:30

Summer Kid’s Camp June 23rd-27th 9:00-12:30

www.cfoib.com for more info

warm up:

3X

20 sec jump rope=> 20 sec squats=> 20 sec waling lunges=> 20 sec frog hops

skill work:

K2E

windshield wipper skill work ( on the floor)

WOD:

AMRAP (coaches choice)

Team of 3-4 pass med ball over and under toss to person closest to wall ball target

3 wall balls

run to start of line and repeat till coach yells TIME!

GAME & Healthy Snack

Happy Memorial Day

Enjoy your Family & Friends!

At Home Chipper WOD:

50 Jumping Jacks

40 Mountain Climbers

30 Sit Ups

20 Grasshoppers

10 Air Squats

5 Burpees

Garrett says, “rest when you are done”!

warm up:

2:00 min of group stretching

5:00 min or running (slow pace)

WOD:

CrossFit Baseball

*no bat or baseball required

Game &  Healthy Snack