July 4, 2009
5 years ago today CrossFit Ocean Isle Beach opened it’s doors for the very first time.
Pictured above is our “original box”; 1500 square feet of slick floor, 4 rowers, 4 barbells, 4 squat racks, 1 fan and no bathroom.
We hope that you’ll join us next Saturday in our 5th anniversary celebration. A free workout at 9am followed by The Big Booze Cruise at 7pm. Details here.
CFOIB will close at 11:30 AM today in observance of Independance Day
Fitness & Aim
“7/4/1776″
7 Rounds of:
4 Power Cleans (AIM) / 8 heavy KBS (Fitness) (225/155 – scale down to something heavy for you!)
17 Push-ups
Immediately Followed By:
76 Wall Balls
238 Single or Double Unders
CROSSFIT MOMS
Advanced
4 rounds
15 pull ups
15 dips
Intermediate
3 rounds
15 pull ups or progressions
15 dips
Beginner
3 rounds
10 pull up progressions
10 dips
*Dips can be done on the rings, parallel bars or a bench.