“The secret of my success is a two word answer: Know people.” - Harvey S. Firestone
Welcome back B. Aycock! We've missed you!!!
Dear Athletes,
As CrossFit OIB grows from year to year some minor & major changes are necessary to continue to provide you with the highest quality of training and services. As our box evolves so do our back-end operations. Therefore, we ask that all future billing (auto-pay, training services, etc) related inquires to be emailed to billing@crossfitoib.com. While we were once able to run on text messages and sticky notes, we know have a more “elite” system in place! This ensures that all of your requests are handled smoothly and without delay. We appreciate your cooperation.
As always,
Train Hard. Eat Clean. Live Life. We’ll handle the rest.
-Coach K
WOD
5-4-3-2-1 (not for time)
Ring Pull Ups
Strict Dips
Then:
5-4-3-2-1 (for time)
Squat Snatch 135/95
Pistols (ea leg)
Then:
5-4-3-2-1 (not for time)
Ring Pull Ups
Strict Dips
Coach’s Notes: Post time completed for snatch & pistol couplet & thoughts on the rest. “Back on Track” participants please post your Filthy Fifty before & after times to today’s comments so that we can tally up the winner 
2 January 2012 – Filthy Fifty – 48:25
1 February 2012 – Filthy Fifty – 40:29
Awesome, Jacob!! I was proud of my time today, too. chasing coach k did wonders for my filthy fifty!
Great to see so many improvements with times and performance … makes me think we MIGHT be doing something right around this ole box!!!