Crossfit Ocean Isle Beach (CFOIB) presents “Ellen Fights like a Girl” Charity WOD
We have been invited to CFOIB on Saturday, December 3, to participate in a Strong Woman Workout to raise funds for a mother of two boys (ages 3 and 5) who has been diagnosed with terminal cancer. 100% of the proceeds go to medical costs and medical expenses for the family. All fitness levels are welcome! Men, women and children too! For more information go here
Build a House BBQ Benefiting Master Sgt Eden Pearl
Sunday, December 4, 12-5pm. Live Music, beer specials and more
To read more about Master Sgt Eden Pearl read here
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To ensure the morning class gets as much exposure to this workout, we will open the doors a few minutes early, at 5:45am. The warm up will begin at 5:55am and the workout at 6am sharp.
Crossfit
Unknown Distance Run
100 wall balls (20/14)
100 dips (ring or bar)
100 sandbag ground to shoulder (60/40)
100 OHS (65/45)
Unknown Distance Run
Cognitive Event
*Movements may be partitioned however you like; the runs must be at the beginning and end.
Olympic Weightlifting
Burgener Warm up with the bar at 3 positions (high, above the knee, knee). 1 of each movement at each position. x 2
Tall snatch @50-60% x 2 x 5
Tall clean @ 50-60% x 2 x 5
*minimal dip, fast drop under the bar
ONLY 1/4 OF THE CROSSFIT METCON!
Thanks to every one who came out to the Q&A last night. We appreciate the opportunity to sit and chat with you all.
Albert you better be there! I hate suffering without you.
WOW!!! WOW!! WOW!!
Haven’t seen a Mind and body blowing WOD like this in a LONG TIME!
Bravo….Bravo….”claps in an empty class room”…..
GET SOME!
Great job this morning 6am crew.
Yeah, everyone kicked total tushy this morning! I think my favorite part was coming back from the last run, very dizzy and bangin’ out that cognitive test…LMFAO!
Enjoy your weekend my fellow 6amr’s.
High fives and hugs!!
Sandie
Sandie, keep the details to yourself!!!
Good job everyone. Merritt!!! WTF bro!! You smoked us hardcore today!
@Sara always a pleasure to come in and practice my SOS with you. 😀
Oops, sorry!!!!!! I’m still dizzy….LOL!
Yeah, Merritt – WOW! I am happy I was a source of amusement for you this morning!
Sandie
I’ve been at CFW for almost 2 years now and this is BY FAR my most favorite workout!!! So much fun!
Rosie was like a little kid on Christmas after this wod! Too funny to see us grown ups get excited.
Check this out…
Think crime a Creekwood area problem only? Yesterday a 10 year old boy returned to his Ogden home on White Road to be kidnapped by two mutts that broke into his family’s home.
http://www.wwaytv3.com/2011/12/01/first-3-boy-kidnapped-during-ogden-break