Workout of the Day (WOD)

Friday Friday Friday 4/29/11

Gonna get down on Friday.

Lots of new fun stuff.  First our front page is updated with new pictures so check them out www.crossfitinterbay.com

Here is where I can use help from everyone.  The trainers page is updated with all our current trainers.  You know our trainers well, you workout with them, you've been in classes they ran and you know their personalities.  I'm happy with any feedback, info that's missed, things that should be added to their bio or what should be taken out.  Feel free to post it in comments or email me if you don't want it public :)

http://crossfitinterbay.com/all-trainers/

We will have normal classes at 6am and 9:15am but our 430, 530 and 630pm classes will be run in heats all evening.  So come in when you can, we'll get you in a good warm up then sign you up for a heat and knock out the final CrossFit Open WOD.  Everyone participates, even if you haven't been doing all the Open WODs we can scale this workout so everyone plays :)  Then stay for a CFIB BBQ, drinks and some fun down time.  Even if you can't make it in for the workout come in to say hi and cheer on everyone else.

WOD:  Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters (100lbs / 45kg)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 45kg)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 45kg)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 45kg)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 45kg)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 45kg)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 45kg)
21 Chest to bar Pull-ups...

The CrossFit Open site did a story on Daniel Spray and his family.  Daniel is a trainer at CrossFit Bellevue and he's coached in our a gym a handful of times and it's always great to have him around and nice to see him and the rest of his family recognized.  Daniels mom Janice is about to qualify for the CrossFit Open for the Masters 45-50 division.  They are animals.

http://games.crossfit.com/features/videos/competing-open-high-school-daniel-spray

Oh I almost forgot, a friend of mine from Alaska, Brian S. will be coming to the evening classes to do the Open WOD.  He's recently started training CrossFit and has been following our programming in Anchorage at a traditional Globo gym, so it's time for him to do a CFIB WOD at CFIB.  Plus Brian is the person that developed the CFIB website and helps me maintain it year around.  He developed my old martial art school websites and now he's still helping me with this.  He is in town because he races border collies.  Say hi and introduce yourself to him and any new faces you see :)