This Saturday, Dec 5th we’re running the CrossFit LumberJack Workout in honor of the 4 members murdered by a coward on Ft. Hood.
We’re going to open an hour earlier, at 9am, on Saturday to facilitate the event.
Click here to read more and to donate to the families of the slain:
Our next Olympic Weightlifting Class begins this Saturday, Dec 5th
In the spirit of the holidays, we’re discounting the cost from
$150 down to $100
The sign up sheet is at the front desk.
CrossFit Ocean Isle Beach
and owner Karen Reilly, a.k.a The Chic from Holden Beach, is hosting a 5k run and 1mile Dog Jog on Dec 12 to benefit Paws-Ability.
So for those of you that aren’t going to Durham you now have
a fun event you can attend a bit closer to home.
For more info go to www.crossfitoceanislebeach.com
To register, go to http://crossfitchallenge.xlrun.com/
Zach and Daniel… 225lbs Back Squats – 3 sets 30 plus reps
Feel the burn?
Core/Midline Work – for completion (no time component)
60 turkish get ups (30L / 30R)
50 weighted box steps (25L / 25R)
100 flutter kicks
30 weighted ghd back extensions
20 weighted ghd sit ups