Tuesday 10.06.09

CFOIB is going on a field trip...

Tomorrow, Wednesday Oct 7th @ 6pm we will be going for a group run on Ocean Isle Beach (we will be sticking to the pavement this time).  Anyone and everyone can participate- even if you have an injury (like me)! You can run, jog, walk, crawl, roller blade, bicycle, push your baby in a stroller, and/or bring your dog,  There will be a route marked off for all fitness levels. No worries! Please post to comments or email me if you will join us. We will be meeting at the Museum again (unless we can use Mike's beach house) at 5:50 and will be heading out at 6pm sharp.

Ray will hang back at the box for anyone who wishes to row instead.

We don't have machines...We make them.

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 lb male/65 lbs female
Sit-ups
Back extensions

What's a power clean? Watch this.

The 6pm crew.

Sorry 6am, my camera was broken that early!

Congratulations to Glenn, Joe, and Mike for nailing their first Kipping pullups without a band.  Larry & the Bear, you're next!