Workout of the Day (WOD)

Wednesday 5/4/11

First it's great to point out a few firsts.  Jonathan got his first Rx Monday, also Claire and Bradd both got their first Rx's Tuesday.  Great job and tough WODs to get a first Rx with.  Keep up the hard work.

Strength:  Deadlift Week 2

WOD:

10-9-8-7-6-5-4-3-2-1

Pull-Ups

Burpee Box Jumps (20 inches)

Then

30 OH Squats (95/65)

Geoff in our 6am class, he has a friend that started a CrossFit gym on the Navy Ship(picture below), The USS Green Bay.  The Marine unit on board is BLT 1/1 from Camp Pendleton.   That's CrossFit dedication in very tight quarters.  This was set up by Capt. Ryan Nilson who also has a CrossFit gym run by him and his wife in Southern California called CrossFit Murrieta.

In case you didn't know Geoff was a Infantry Officer who got out of the Marine Corps this past year and

has joined our CrossFit Interbay family a couple of months ago.  Welcome Geoff.  Also, CFIB'ers be on the look out for the Inagural Magnolia 12k & 5k run/walk.  Geoff is one of the organizers of this event and it's the first race that will be done through Magnolia in over 20 years.  It's not until October and I hope to get as many people from our gym to support this race that's going through our back yard.  More details to come in the up coming months.

CrossFit, Magnolia, Queen Anne, Ballard, Seattle, Downtown, Crosstraining, gym, fitness, personal training