Workout of the Day (WOD)

Monday 9/25/17

Congratulations to Colin on his recent wedding.  What a good looking bride and groom.  Marriage is the uniting of two souls. Wishing you a lifetime of love!

Colin Tippet Wedding Pic (1).JPG

WOD:
30 Minute EMOM
1st Minute: 100m or 200m Run (You and coaches will pick the distance)
2nd Minute: Burpees (Mx 8, Rx 10, Rx+ 12, FB 15)
3rd Minute: Pull-Ups (Mx 5, Rx 7, Rx+ 5 C2B, FB 8 C2B)

Now they allowed celebration back in the NFL, you can see their creativity is taking over to whole new classy level.

Friday 9/22/17 CFIB Anniversary Date is set and Theme has been determined

That's right, mark your calendars for October 14th for the CrossFit Interbay 7 Year Anniversary Party.  This year we are bringing it back to the gym, we will decorate the place, have food and beverages(both adult and non-alcoholic).  We will cancel classes on Sunday October 15th so we can go through it and make the place better than new so you can never tell what happened the night before.

What's the theme????? Coach -E- came up with and we are running with it

DENIM & DIAMONDS 

That's right, the theme is Denim and Diamonds so you can go as formal with denim as you want......Canadian Tuxedo or as wild and crazy.  Here are a few ideas to help you with outfit ideas.  If you're allergic to denim and can't wear any, no problem, just come in whatever you want.  We will have a great time, but I know what our community is like, there will be some sweet sweet outfits.

Here is Britney and Justin with their formal denim

denim party 2.jpg
super classy denim.jpg

If you say Denim isn't sexy, you are very very very........very wrong.  

denim3.jpg
jorts allowed.jpg

you might be asking yourself:  "But Ron, can I look tough in denim"

Why don't you ask Mr. Norris that same question

matt.jpg
denim bad a.jpg

You may ask, can I wear just the vest and do I need sleeves..............hahahaha sleeves

canadian tuxedo.jpeg

Oh yeah DAISY DUKES!!! Can I wear those?
Yes........yes you can

daisy.jpg

Here are a few more denim outfit ideas

sweet 3.jpg
denim 2.jpg
jorts3.jpg
afwee.jpg
asdfwefe.jpg
denim 7.jpg
yes.jpg
sedafa.jpg
denim diamond.jpg

Strength:
Front Squat
3 Sets of 3 Reps @ 85-90% 1RM

WOD:
20 Minute AMRAP
200m Run
15 Strict Shoulder Press (Mx 55/35, Rx 75/55)
9 Toes to Bar

Thursday 9/21/17

The Wednesday 9:15 Ladies Power Hour :-)

IMG_5681.JPG

Strength:
Row
5 x 250m Row w/1-2 Minute rest after each row

WOD:
30 Sit-Ups
30 SDHP w/KB (55/35)
30/20 Push-Ups
30 Sit-Ups
30/20 Push-Ups
30 SDHP
30 Sit-Ups