One week from today we will do “THE BRUTE MILE”. July 4th is RUNWOD Thursday and Independence Day. What better day to Run and Honor our Veterans? Coach K (founder of CFOIB) is now teamed up with Brute Force, so as if we don’t already have enough reasons to do this workout….we will do it in honor of her for starting the wonderful BOX we call home/CFOIB and have our first celebration of our 10 years of awesomeness. We have an entire year to celebrate #10 so keep your eyes and ears open for things to come. You can register online to donate to the veterans and if you don’t do that you can still workout with us on July 4th. Time and Place to be Announced!
?http://bit.ly/BruteForceMile CLICK HERE
TODAYS SCHEDULE:
6am RUNWOD at OIB PIER PARKING LOT
8am SPIN
9am WOD
OPEN GYM 10 to 1130am or 5:30 to 7pm
Kids Camp Day #4 from 9 to Noon
Spend 15 Minutes on Barbell Work for Macho Man
““Macho Mile”
4 Rounds
400 Meter Run
3 Rounds of “Macho Man”
1 Round of “Macho Man”
3 Power Cleans
3 Front Squats
3 Push Jerks”
Spend 15 minutes on barbell work for Macho Man
““Macho Mile”
4 Rounds
400 Meter Run
3 Rounds of “Macho Man” (95/65)
1 Round of “Macho Man”
3 Power Cleans
3 Front Squats
3 Push Jerks”
Spend 15 Minutes on building up to cleans, front squats and push jerk weight.
“Macho Mile”
4 Rounds
400 Meter Run
3 Rounds of “Macho Man” (135/95)
1 Round of “Macho Man”
3 Power Cleans
3 Front Squats
3 Push Jerks”