Workout of the Day (WOD)

Monday 1/30/12

All classes will be cancelled on Saturday February 4th because we will all be at CrossFit Bellevue for the www.bellevueinterbaythrowdown.com  I hope you'll be there to compete, volunteer, judge or cheer.

Surprising results from the Caveman Diet

Muscle growth and Insulin sensitivity 

Skill:  10-15 minutes Practice strict pull-ups, kipping pull-ups, butterfly pull-ups and/or muslce ups

WOD:

21-15-9

Wall Balls (20/14)

Deadlift (225/155) FB (275/205) Don't do FB Unless you do it under 8 minutes

10 minute time cap

Don't forget about the CFIB Hooded Sweatshirts.  There is a sample in the gym for sizing.  These will only be available online for 2 weeks then they are gone forever..forever..forever..forever Sweatshirts 

Happy Monday!!!!