Workout of the Day (WOD)

Wednesday 11/6/13

If you haven't submitted your Paleo Scores for week 3, post them in comments or email me at ron@crossfitinterbay.com please don't post them in Facebook.  My week 3 were days = 3, workouts = 4, sleep = 1 posts = 2 total = 10

Remember, November 16th our 3 year anniversary party, theme, Hollywood Red Carpet. 

In a couple of weeks CFIB will be hosting the 2nd Annual Apple Cup WOD in the gym.  This is where members of CFIB that attended UW or WSU face off in a series of workouts.  These workouts will have a score put to them, then at the end of the day the final score will be added or subtracted to the vegas point spread for the actual Apple Cup Football Game.  Then with the new point spread, the winning football team will get to hang their flag in the gym for an entire year.  Last year the Cougs won, will they make it two years in a row?   There is a whiteboard sign up sheet.  Put your name on it and show your support.  If you want to compete for your school colors talk to the team captains.  The team captain for WSU is coach Beth and the team captain for UW is coach Geoff.  Remember, one of the scoring events is team spirit and last year WSU won.

1st CFIB Apple Cup WOD

1st CFIB Apple Cup WOD

Beth mad dogging Geoff during the coin toss of the 2012 Apple Cup WOD

Beth mad dogging Geoff during the coin toss of the 2012 Apple Cup WOD

Strength:  20 Minutes find a 1RM Backsquat

WOD:
5 Rounds
15 KB Swings (55/35)
20 Weighted Lunges (55/35 ea leg = 1)
25 Sit Ups

November coaches challenge is up and this month it's.........COACH JAKE!!!!!  1 minute Max Calories on the rower, 38 calories.