Workout of the Day (WOD)

Thursday 2/28/13

A few announcements:

1st.  We are starting an Olympic Lifting Class on Mondays at 8pm.  This isn't a class to make up a WOD you missed, this will be a strength & skills class in the Olympic lifts.  The class will start this coming Monday from 8-9pm.  More information to come on this class.

2nd.  We are going to have a "Ladies Night" WOD once a month.  This will be the last Wednesday of the month from 8-9pm-ish for women only.  So plan ahead, the first one will be run by Erin.  There will be skills, strength, wod and probably wine......I'm just guessing on the Wine.  If I were in charge of a "bro's night" WOD, beer and bacon would be mandatory.

3rd.  Who is interested in playing on a co-ed softball team.  Games will be on Sundays in Magnolia.  Below you'll see our awesome dodge ball team (this is our team glamor shot, missing in the picture are Noelle, Vipin and -E-) so our next team sport is softball.  If you're interested email or post in comments here.  I do not know the cost to register the team yet but I'll get that information soon.

Last.  Don't forget to register for the CrossFit Open.  The first WOD will be announced on March 6th, so get going.  You can find more information and register at and select CrossFit Interbay.   We have 63 members in our gym signed up so far.  I'm very excited by the turn out but I know we can get more.  Register and test yourselves.  The WODs are going to be programmed in the gym anyway, so you may as well see where you measure on a world scale.  Plus this will help gauge yourself for upcoming years.  So set a personal benchmark now.


Strength:  800m Run max effort (record times on White Board)

100 Double Unders
20 Snatch (power or squat) (135/95)
100 Double Unders