Not for the weak-minded.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Next week Kevin says he's going to attempt a one-handed-hand-stand-push-up. Do you think he can do it? Post your thoughts to comments below...

Saturday morning beach WOD is cancelled for tomorrow. Seems like everyone is out of town this weekend! We will still have the regularly scheduled 9am class at the box. See you then and bring a friend for free!

Be humble or be humbled.

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Joel & I sporting our CFOIB t-shirts.

Wear yours Saturday for the beach WOD.

Oh, you don't have one yet? Well, you can purchase one tomorrow!

Please post a comment below and let us know if you will or will not be able to make it to the WOD this Saturday morning at Ocean Isle Beach @ 9am. More details to follow...

Get some. Go again.

*****This Saturday 9.26.09 @ 9am we will be having a "Wodding at the Beach" (haha, get it?). More details on the meeting place to follow...

Row

30 minute steady state

then, practice your kips with Coach.

Friends Mason & Alex work on max rep pullups. Though, it looks more like Cape Fear Academy vs. West Brunswick High!

CFOIB is looking for a graphic designer who can help us create a new t-shirt design. Do you know the right person for the job? Please email us or call with the info.

Push and Be Pushed.

Five rounds for max reps of:
Push ups
Pull-ups
Body weight back squat

Keep tack of reps for all three exercises in all rounds. Max effort means max effort! There is no strategizing on this WOD. I should see you hanging by your fingers off the bar on your max effort pull-ups!

Father and Son. Mike looks on while Mason deadlifs with ease and perfect form during yesterday's max DL WOD. We had all PRs (personal records) yesterday on the DL! There was a lot of motivation and cheers for eachother yesterday during the AM and PM classes. That is what CrossFit OIB is all about- Push and Be Pushed! Great feats can be accomplished with motivation and screams of encouragement from our peers! Take Becky for example, deadlifting 175 lbs while the class cheers:

CFOIB…the cure for the common workout.

Deadlift

1-1-1-1-1-1-1 rep

Don't forget your deadlifting socks!

Fitter, Faster, Stronger.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Ralph, rowing his heart out to get to that  5000m while Glen cheers him on during Saturday's team WOD.  Awesome job Ralphie!

CFOIB…because your gym sucks.

Rest Day

Saturday morning team WODs.

More fun than Zumba?

We seem to think so.

Pursue Discomfort.

To be completed in teams of 4 for time:

Buy in: Suicide Run

300 Pull ups

300 Wall Ball

5000 meter Row

Buy out: Leap Frog 100 meters

BRING A FRIEND TO SATURDAY'S WOD FOR FREE!

Joel and Calvin rowing in perfect unison during yesterday's paired row.