Wednesday 12.02.09

Posted At : December 2, 2009 12:05 AM | Posted By : Admin
Related Categories: November

Announcements:

The 1st Annual

CrossFit Christmas Challenge

5k Run and 1Mile Dog Jog

To benefit Paws-Ability

Dec 12, 2009

On Sunset Beach, NC

Register HERE!

The 1st Annual

CFOIB Holiday Party

Dec 12, 2009

7:30pm- ??

Kevin's House

Address T.B.A.

BYOB

CFOIB is hosting an OLYMPIC LIFTING SEMINAR with Coach Wilkes from CrossFit Chesapeake.

Monday, January 18th
9am-5pm
Cost: $157

Why attend Oly Seminar?

We clean, we jerk, and we snatch. CrossFit OIB has gotten you this far- now let Coach Wilkes and his team take you farther, make you stronger, and more proficient. "If you want to improve your lifts come to our seminars. In our seminars we teach the Snatch and the Clean and Jerk from a technical stand point. The best way to learn the lifts is by doing them. So bring your workout gear." -CrossFit Chesapeake.

Register NOW!

Obsessed is just a word the lazy use to describe dedicated.

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Watch this: Dumbell Snatch tri-panel...[wmv]

Please remember to vote for your #1 favorite T-shirt slogan no later than Wednesday morning on the comments section below Tuesday's WOD.