Workout of the Day (WOD)

Thursday 2/9/12

LAST DAY LAST DAY LAST DAY TO ORDER CFIB HOODIES!!!

the Sweatshirt orders end on Thursday, today, so you can't wait any longer.

www.kotisdesigns.com/cfib

Thank you Shogun for the pictures from Saturday.  Here are some pictures Shogun took of the SealFit Team event.  A lot more pictures will come in the next week.  Pictures Here

Game Face on.

Top three men of the CFBV & CFIB Throwdown

from left to right:  Ron O. 1st place Ryan Swobody, 2nd place Noah Pester, 3rd place Seth Schmitt, Dan C

Top Three women

Left to right:  Ron O. 3rd place Genevieve Girdner, 2nd place Ashley Moe, 1st place Melissa Dixon, Dan C.

The CrossFit Open:  http:/games.crossfit.com register today :-)

Ok we need more playlists for the gym.  So here is the deal......We have 2 T-shirts, 2 Pair of CrossFit Interbay Socks or you can help program a WOD and we'll let you name it.  The first 5 people who give us a play list with 25+ songs for the gym get one of those items.  The first one that gives us a workout playlist gets to pick from the five, the second gets to pick from what's left, so on and so on until all 5 of those items are gone.  Get as creative as you want with the music, pop, hip hop, rock, punk classic rock, count....ok anything that we can workout to but country :-) (if youcan prove me wrong then prove me wrong about country, but people will know you made the playlist)  Just make it a mix that you'd want to hear and get fired up for during a WOD.  Bring it in by cd, dvd, thumb drive or whateve so we can transfer it to something in the gym to have around.  3-2-1....GO!!!!

Strength:  Use 20 minutes to practice a skill or make up strength need to work on.  Benchmark WOD on Friday, so no strength programmed for tomorrow.

WOD:

1000m row

75 double unders

50 sit ups

25 HSPU

50 sit ups

75 double unders

Preparing for the 2012 CrossFit Games

Amazing before and after pictures.  I know a few of you are going to run out and try this, when you do send me the pictures so I can post them.  Let us all enjoy it :-)