Monday, Jan. 4, 2016

New Year – New YOU

It’s that time of the year where we are ready to make new changes and focus on ourselves. Take time to set new goals and work on them over the upcoming weeks and months. Focus on YOURSELF only and aim to be better than you were yesterday. Develop better relationships and healthy habits inside and outside of the gym. We are here to help you along your fitness journey! With January being a fresh start for all of us, why not bring a family member or a friend to OIC and have them kick start a healthy year?! We have HUGE new member specials going on this month! For the month, we will be offering a $75 crossfit membership and a 6 week bootcamp for $100!

Our First Challenge

We will be kick starting 2016 with a healthy start. Our first challenge of the year will be a “NO SUGAR/NO PROCESSED FOOD” challenge for 30 days. Our focus will be on eating REAL FOOD and developing healthy, long lasting habits. It will officially start Jan. 11th and end Feb. 12th. There will be a $20 buy in and we will be doing before and after pictures and measurements. If interested please sign up at the box and get with Kiran or Anna to have your pic/measurements done before Jan. 9th. On Saturday, Jan. 9th, we will be having a meeting at 10 AM to go over the rules and information and answer any questions.

Hump for Our Vets’ Fundraiser

Feb. 13th will be our first fundraiser for the Veteran’s Council of IRC. It will be a weighted team hike with fun activities along the way. Suggested donation are $25 individual and $40 family. There will be a sign up sheet at the box so please check it out and make sure to sign up! Please see Bruce, Jimmy or Kiran if you have any questions regarding this.


Warm Up: 2 rounds

  • 30 Sec Handstand
  • 10 Air Squats
  • 10 HRPU
  • 10 Lunges

Strength/Skill:  

EMOM for 5 min – 3 FS + Jerk

then

Muscle Up Practice – 10-15 min

WOD: For time

1000 m Run

21-15-9

T2B

Burpee

1000 m Run

image