Wednesday 1.27.10

CFOIB now accepts online credit cards payments. This feature can be accessed through our online scheduler (please click on the Sign up for a class tab to the right of this post----> ). You simply click on the Online Store tab within the scheduler and click on the membership series you would like to purchase and follow the prompts. If you are having difficulty with the online payment process please see me. February fees are due next week (Feb 1st- Feb 8th).

Our good friends at CrossFit Wilmington are holding a fundraiser for the families of SGT Jody McPherson and John Velandra. This Saturday, January 30th from 10-3pm. For more information please visit www.crossfitwilmington.com If you are interested in going up as a CFOIB group please post to comments. 

CFOIB will be offering our very first Nutrition Class next Wednesday, February 3rd @ 6:15pm. Cost is $10 per person (Free if you are already on a meal plan w/ Karen).Learn how to improve your quality of life by consuming quality foods in the correct quantities. We will cover the Zone diet and how it will benefit your WODs, your waistline, and your well-being. Don't miss this class! Sign up online- under the 6pm scheduled WOD for that day 2/3/10.

"Flat abs begin in the kitchen." (Find out what this means at our nutrition class next Wed...)

Practicing the Snatch.

The ladies- comparing biceps?

 Dane moves large loads!

Justin does the "One-legged-stanky-leg"

We hope you recover quickly!

WOD

"The Beast"

As many rounds in 20 minutes of:
6 SDLHP
6 Burpees
6 Hang Power Snatch

Men use 65 lbs and women use 45 lbs for the SDLHP and power snatch.  Post number of rounds complete to comments.

In preparation for this WOD please view the following videos: 

Burpee Demo...[wmv] http://www.vimeo.com/4656175

Snatch...[wmv] [mov] [link]

Sumo Deadlift High Pull http://www.vimeo.com/6273029