Saturday 1.23.10

Carolina CrossFit Affiliates Symposium 

Today!

CFOIB welcomes fellow CrossFit Affiliates from across the Carolinas!

Our tentative agenda:

Begin at 9am- open topic discussion until 1:30pm. Coffee will be provided. We have a refridgerator to keep your snacks fresh if needed :)

Followed by lunch at the Boundary House Restaurant in Calabash, NC. 

Announcements:

Please remember to sign up for classes. Thanks!

Today's 9am WOD will be held by the Beast (Jennifer) outside -while we set up inside for the Carolina CrossFit Affiliates Symposium that CFOIB is hosting. We ask that you please refrain from entering the "gym side" of the building while our event takes place.

Courage is resistance to fear, mastery of fear - not absence of fear.

Roger- practicing squat therapy.

"800m of Hell"

To be completed in (even numbered) teams:

100m of Walking Lunges

100m Sprint

100 Air Squats (reps split by the team)

100m Walking Lunges

100m Sprint

100 Air Squats (reps split by the team)

100m Walking Lunges

100m Sprint

100 Air Squats (reps split by the team)

100m Walking Lunges

100m Sprint

100 Air Squats (reps split by the team)

*Coaches notes- WOD is completed as a team and finished as a team- only the air squat reps are split among teammates. All teammates can squat at same time but you cannot move onto the next exercise until all teammates are ready. Leave no one behind! Walking lunges must be slow and controlled, 90 degree angle in front and back leg. Watch this video to view specifications & modifications on lunges Walking Lunges...[wmv][mov]. To scale: decrease the distance and reps by half.