This August CFOIB will introduce a new series of Skill Clinics FREE to all CFOIB athletes.

Weakness Wednesdays from 5 – 6:30 PM every Wednesday in August

August 3rd- Rowing Clinic

• Want a faster 500m split? Want to know what a 500m split is? Spend 90 minutes with the CFOIB Coaches and let us work with you on rowing technique, form, and efficiency. Sure, everyone learns the rower in our On Ramp Course- but that does not mean you’ve mastered the erg.

August 10th- Pullup Clinic

• Can’t get that damn kip, butterfly, or string together a set up 10 unbroken? Come to the pullup clinic and work with our coaches to improve whichever area you need to focus on.-Whether you are in a band or were voted “Badass Pullup Award Winner”- we all can improve our pullups!

August 17th- Double Under Clinic

• Quite possibly the most frustrating movement to learn- why not spend 90 minutes with our coaches to work on your double unders? We all need practice! Got a case of the double-jump? We can help. Can’t get the wrists right? We can help. Able to string together 30 but then you feel the world has dropped out from under you? We can help. Dolphin kick? We can help. Donkey kick? . . .You get the idea.

August 24th-Clean Clinic

•  1st pull, 2nd pull, 3rd pull- we are all screwing up somewhere. Spend 90 minutes with your Olympic Lifting Certified Coaches and we’ll work on your weakest link. Improve your WOD times by going back to the basics.

August 31st- Basic Gymnastics Clinic

• Hollow position, Kip swing, handstand pushups, dips, toes to bar, knees to elbows, pushups, muscle ups. Pick your weakness and we will expose it and make you stronger.

Due to lack of attendance the Tuesday/Thursday 7 AM WOD will be taken off the schedule beginning August 1.

Upcoming local CrossFit Events:

CrossFit Sports Series 5k Race

Atlanta, GA

August 13

Watch the video here

Garage Games Series

1. Survival of the Fittest

Woodstock, GA

August 20th

2. Integrity’s Revenge

Charleston, SC

September 24th- 25th

BOOM! Who’s in? Post to comments….

Tuesday, July 26th from 4:30pm until 7pm please join us for our monthly Open House.

Athletes: Bring your friend(s), spouse, family member, or co-worker that is interested in trying out CrossFit and you along with one of our coaches will run them through a short WOD! If your guest enrolls in our next On Ramp or Fast Track Course they will receive 10% off their enrollment fee and you will receive 10% off your next month’s membership!

Non-Athletes: If you don’t know an athlete of CFOIB- No worries! Just pop in anytime between 4:30 & 7PM on 7/26 and one our coaches will talk with you about our program, run you through a short workout, and answer all of your questions. Enroll in our next On Ramp or Fast Track Course and you too will receive 10% of your enrollment fee!

Whether you are bored with your same old exercise routine, still not achieving the fitness results that you desire, or have been sitting on the couch for the last 30 years; CrossFit OIB has the answer. Our popular and highly effective one month introductory course begins the first Tuesday of every month. This course is designed to to ease you into our incredibly effective program; CrossFit.

This is your opportunity to get into the best shape of your life. Let us coach you towards your fitness goals!

We had an amazing turnout for our 2 year anniversary celebration! All of the pictures can be seen on our Facebook page.

I’d like to thank all of our athletes & supporters who came out for our Big Bash. We hope that you & your families enjoyed the evening with ours!

A BIG BIG THANKS goes out to Heather Hardwick from the Outback Steakhouse of Mt. Pleasant S.C. for her tremendous generosity. The entire event was Heather’s idea and without her team we wouldn’t have been fed as well as we were! Heather spent 9 hours in the hot/wet weather cooking our grub and we sure do appreciate her!

I want to personally thank Coach Karen Jones for spearheading the entire operation. Without KJ it would have been CHAOS! She was in total boss-lady mode and it was AWESOME! Thanks KJ- I could not have done this without you!

A special thanks to all of our raffle donors:

Sloane Realty & The Ocean Isle Inn-Whitney Sauls

Jim’s Car Care-Jimmy Miller

Palmetto Powerwashing

All state Insurance- Toby Russ

J. Huffman-Judith Allen Huffman

Rare Earth Gifts- Rebecca Lentini

Pam’s Paleo Kitchen-Pam Batchelor

Christine McElhinney

Reebok

Rx Jump Ropes

The Chandler Law Firm-Calvin Chandler

The Sunset Beach Trading Company-John Hobgood

Pampered Chef- Courtney Beck

The Thistle Golf Course-The Collins

CS Med Spa-Kerri Hardee

Betsy Braddock Palmer

Pampered Chef Consultant Courtney Beck

Jumpin Java

Sunset Slush

Larry Harrelson

Coastal Integrative Health – Ash Pearce

Behind the scenes were many helping hands to make this all come to fruition such as unloading, unpacking, putting together, moving and placing heavy equipment and floors, shuffling ice to and from, bringing and setting up tents etc…(Rickey Beck, Ralph Lentini, Kevin Anderson, Ryan Putz, Larry Harrelson, Glenn Humbert, Nate Strawderman, Jeff and Courtney Beck, Kurt and Kerri Hardee, Eddy Jones, Geoff Collins, Cindy Cheers (Naber), Bonecrusher, Allie Gibson, Kathy Kincer, Crystal and Gracie Baxley

Stay tuned for the next BIG BASH at CrossFitOIB….we know you wont miss it if you were a part of it this year and we hope you wont miss it if you werent! Come ANY time before and see what we are ALL about!

Come out to Planet Fun Tuesday evening from 6:30 – 9:30pm for the Shallotte Major All Stars Send-Off Party