Workout of the Day (WOD)

Wednesday 2/8/12

I have to keep hitting these two topics hard for the next week or two until the last day.

the Sweatshirt orders end on Thursday, so don’t wait once we close the ordering they will be gone forever ever ever ever ever ever www.kotisdesigns.com/cfib

The CrossFit Open

Again, here's all you need to do:

1. Get your credit card, you'll need $20.
2. Go here: http://games.crossfit.com/
3. Click top, right hand corner. It's red. It says "Sign in"
4. Create your account. You can make up your stats, Have fun with it.
5. Pay them.
6. Select CrossFit Interbay as your affiliate
7. JOIN OUR AFFILIATE TEAM FOR THE CROSSFIT OPENS!

CrossFit Bellevue & Interbay Throwdown.  Yes that is a bouncy house in the background.

The kids had a great time too.

It's time for a double dose.

2 WODs

WOD 1:

21-15-9

Deadlift (225/155)

Ring Dips

10 Minute time cap

Rest 5 Minutes

WOD 2:

21-15-9

Wall Balls (20/14)

Row 250m before each round of Wall Balls

10 Minute time cap

Medicinal Grade Bacon