Workout of the Day (WOD)

Monday 10/24/11

We have a few cool things as we start this new week.

Congrats to Tracie and Turph on their recent wedding.  We wish you our best and a great life together.  We appreciate you doing a wedding handstand too :) You also earn extra CFIB "Street Cred"

You'll notice a few changes with the website, look around and let us know what you think.  You'll also notice we have a new bio on the trainers page.  If you haven't read up on your trainers, go do that, it's good to know a little about the loud mouths in front of class :)

Geoff, AKA "The naked handstand guy", has been a coach for years and we are lucky to have him coach some classes with us. 

Geoff Trainer Biography

We mentioned this before but now that the Run the Bluff race is over, we have a new event coming up.  Richard is organizing a CrossFit Interbay Team for "Climb for a cure for cystic fibrosis" .  This is a good cause & event.  I didn't run it last year and I look forward to doing it this year.

http://crossfitinterbay.com/stairclimb

Scott and Rachel came in Saturday to make up the Rowing day.  Both killed it.  Scott rowed a 3:07 and Rachel a 3:44.  Great job, I wonder if they were able to move the rest of the weekend because this is what Scott looked like right after the row.  His legs weren't listening to what his brain was telling them to do.

 Rachel looked like she could have ran an 800 right after :)

So what workout will we do today, Monday, that will be the newest score we put on the Big White Board?

WOD:  500 Double Unders For Time!!!!

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Ok get the moans & groans out of the way and stop swearing at me, we're really doing "Cindy", but doesn't 500 double unders for time sound fun :)

"Cindy"

20 Minute AMRAP

5 Pull-Ups

10 Push-Ups

15 Air Squats

It's always a good idea to let a coach know it's your birthday.  The choice was the whole class do jumping lunges or Turph do 20 birthday burpees while the class sang happy birthday....It was an obvious choice.  Happy Birthday Turph :)

I posted an earlier version of this but here is the 2011 edition.  It's always great to be reminded that "People are awesome", Have fun, work hard, have fun and do Epic Sh**.