Workout of the Day (WOD)

Tuesday 11/26/13

This Sunday is the Bellevue Interbay Toys for Tots Throwdown.  We have many teams competing and a lot of people volunteering.  We could always use more volunteers and judges, so if you're interested let me know at ron@crossfitinterbay.com or text 206-399-5707.  More information is at the website at www.bellevueinterbaythrowdown.com

Because of the fundraiser & competition this Sunday, the regular 11:30am Sunday class is cancelled.  We will all be in Bellevue for the competition. 

Don't worry plenty of classes including 2 on Thanksgiving and many on Friday and Saturday.

I hope to see you all at the competition this Sunday.

These pictures were taken by Shogun

Cougs are always energetic with a cheer

Cougs are always energetic with a cheer

Vipin

Vipin

Christine

Christine

Mike

Mike

Annie

Annie

Strength:  Back Squat
- 4 sets of 2 reps @ 80-85%, every 2 min
- 4 sets of 2 reps @ 85%+, every 2 min
Your total time for doing back squat will be 25 minutes.

WOD: 16 Minutes
1 Minute of Max Burpees
1 Minute of Max Rest

Your final score is your grand total of burpees.