Workout of the Day (WOD)

Tuesday 11/5/13

Remember, November 16th will be CrossFit Interbay's 3 year anniversary party.  Theme is Hollywood Red Carpet.  Plan on coming, this is always a good time.  Party will be held at the gym, trust me you won't recognize it (barely recognize it) 

There are 18 teams already registered for the Toys for Tots Throwdown, so only 12 teams left.  If you're thinking of putting together a team to compete, do it soon because we will likely sell out soon.  WODs will be announced for this competition this week. 

CrossFit Interbays 1 year Anniversary Party, don't miss our 3 year party. 

CrossFit Interbays 1 year Anniversary Party, don't miss our 3 year party. 

Strength:
shoulder press
15 min to find a 1rm

WOD:
3 x 500m row sprint
*the goal is to give a 100%+ effort on the first row, then maintain a pace within 10 seconds of that for the remaining  intervals…rest is approximately 3-4 minutes between sets.

This has turned into my new favorite Youtube channel to watch.