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.

Thanks to Mike Clay and Rob Asp of Custom Fit Meals for catering last night's Q & A session

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!

10 thoughts on “WTF Friday!

  1. t. says:

    Thanks to every one who came out to the Q&A last night. We appreciate the opportunity to sit and chat with you all.

  2. Sensei says:

    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!

  3. Sandie says:

    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

  4. Albert Steed says:

    Good job everyone. Merritt!!! WTF bro!! You smoked us hardcore today!

    @Sara always a pleasure to come in and practice my SOS with you. 😀

  5. Sandie says:

    Oops, sorry!!!!!! I’m still dizzy….LOL!

    Yeah, Merritt – WOW! I am happy I was a source of amusement for you this morning!

    Sandie

Comments are closed.