A few things you should know about the CrossFit programs at CrossFit OIB:
1. Age & weight are just numbers. We don’t care how old you are or how much you weigh. All we care about is your desire to live a better life and your willingness to work hard to achieve fitness.
2. You are going to sweat … and that is a GOOD thing.
3. Classes are an hour long, but only a short period of that time is the actual “intense” workout.
4. Our workouts are no secret. We post them on our website every night at 8PM for anyone to follow along from anywhere!
5. Your safety is our #1 priority! All of our classes are led by a CrossFit OIB Certified Level 1 Coach who has gone through an extensive intern process and has 12 months to 8+ years of experience in the private & group coaching field.
6. Don’t beleive everything you read or hear about on Facebook or elsewhere on the internet. Experience CrossFit for yourself at a reputable affiliate and make your own informed decision! www.crossfitoib.com
FITNESS
A. Three sets of:
Front Squat x 8-10 reps @ 3011
Rest 60 seconds
Single Leg Hip Bridges x 10 reps each leg @ 3011
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. Complete as many rounds and reps as possible in 8 minutes of:
20 Alternating Reverse Lunges
20 Sit-Ups
AIM
A. Four sets of:
Front Squat x 4-6 reps @ 21X1
(yep, that means you need to pause in the bottom position)
Rest 20 seconds
Tall Box Jump x 4-6 reps
Rest 3 minutes
B. Complete as many rounds and reps as possible in 8 minutes of:
20 Alternating Reverse Lunges
40 Double-Unders
SPORT
A. Take 20 minutes to find your new 1-RM Back Squat
B. As a group, choose a “hero” workout and complete it as a team. Post choice and results to comments.
CROSSFIT MOMS
Rest Day