CFOIB Black Friday Sale Ends TODAY!
Save on CFOIB Gift Cards
$150 card for $125 | $100 for $85| $50 for $40
Buy one or several CFOIB gift cards for your friends, family members, or for yourself and cash it in towards memberships, packages, training, or Pro-Shop items!
*Gift Cards may be applied towards current memberships beginning January 2013.
Save up to 25% in the Pro SHOP
Off all in-stock Pro-Shop Apparel and 10% on all SFH Fish Oil, Protein, and accessories.
Save 25% on SPINNING
25% off SPINNING Class Packages of 5 or 10.
Limit one SPINNING package per athlete account.
Save up to 25% on Private Coaching
25% off Ten 30 minute Private Coaching Sessions ($255 value).
Limit two packages per athlete account. Packages cannot be shared.10% off Five 30 minute Private Coaching Sessions ($135 value).
Limit two packages per athlete account. Packages cannot be shared.
Save 15% on Private Nutrition Coaching
15% off 3 Month Private Nutrition Coaching Transformation ($450 value).
Limit one Nutrition Coaching membership per athlete account. *Membership to be paid in full at time of purchase*
Save up to $270 on Memberships
6 Month PLATINUM Membership for the Price of GOLD. Save $270 on Unlimited CrossFit & Spinning classes for 6 months!
Limit one membership per athlete account. Can be added onto current membership to be used upon renewal date. *Membership to be paid in full at time of purchase*
Workout of the Day
FITNESS
A. Four sets of:
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Broad Jumps x length of 4 stall mats (go for distance, not reps)
Rest 60 seconds
Jump Rope Technique Work
Rest 60 seconds
B. In teams of two, partners alternate to complete 5 rounds each of:
Box Jumps x 10 reps
Push-Ups x 10 reps
AIM
A. Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets
B. In teams of two, partners alternate to complete 5 rounds each of:
135/95 lbs Power Cleans x 10 reps
Ring Dips x 10 reps
SPORT
A. “Black Friday”
Five rounds for time of:
10 Handstand Push-Ups to 4″/2″ Deficit
15 Thrusters (155/105 lbs)
20 Burpees Over the Barbell
25 Pull-Ups
Time Cap: 30 Minutes
B. Ice bath, compression and a long nap.