Strength: 800m run x 400m run x 200m run
3 rounds for time
21 KB Swings
Saturday, February 12th at 10am & 12pm we will be hosting a Rowing Workshop for CFIB with 2008 Olympic Gold Medalist Rower Anna Cummins and her husband World Champion Rower Dr. Bob Cummins.
Dr. Bob Cummins and Anna Cummins
Level 1 Certified Crossfit Coaches
They both Run Cummins Chiropractic & Wellness http://www.cumminschiropractic.com/
Bob: National & World Rowing Champion 1997
Anna: Olympic Gold Medalist 2008, Olympic Silver Medalist 2004
They will be working with you on:
- What should rowing look like?
- The elements of a powerful stroke
- Video Analysis
$20 RSVP for you and a friend by emailing me at firstname.lastname@example.org or call 206-399-5707 Then stay after the workshop for a BBQ and finally months later celebrate CrossFit Interbays Grand Opening.
Give me a WOD with a row because I’m ready!
Work hard and have fun
I'd also like to take this time to mourn a loss of a dear friend. My jump rope has moved on to a better place. We've been through a lot together. I remember the times where we'd kill a wod and my jump rope would move so smooth and we were one. I also remember the rough times where we couldn't get in sync and I lost my temper toss jumpy across the room, then i'd feel bad for losing my temper and make it up to jumpy by spending a little extra time with it after a WOD. Jumpy had many injuries over it's life and you can see the splint I made for jumpy when the handle broke in half. Jumpy finally had it's last WOD. I'm ok....Jumpy has moved on to a better place. Be well Jumpy, I'll miss you.
Top Rx rounds from yesterday:
Men: 1. Ron 10 rounds 2. David S. 8 Rounds 3. Seth 7 rounds 4. Adam 6 1/2 Rounds and this was his first prescribed WOD....Great job Adam.
Women: 1. Valery 7 1/2 Rounds(did 1 abmat) 2. Melinda 7 1/2 Rounds (first time she beat her fiance Seth.....High Five!!!) 3. Evan 7 Rounds