Workout of the Day (WOD)

Monday 4/22/13

A couple of things.
1st, This Wednesday is Ladies night.   Whoo Hoo 8pm ladies night WOD plus whatever else happens during ladies night.  Coach E is running this ladies night WOD again, It will just be a straight up CrossFit workout that will be suitable for ANY level of CrossFit and if it's like last time, wine or beer may show up again.  If you don’t want to workout?  No big deal, just come by and hang out with your fellow CrossFit Interbay ladies!

2nd, Starting the week of May 6th, we will have 7am classes and noon classes Monday through Friday.  You asked for it so we finally have it :-)

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Newer people spend 15-20 minutes working on your clean & Front Squats
Seasoned CF Shoulder Press 3x3x3x3x3

5 Squat Cleans (135/95)
10 Pull-Ups
10 Squat Cleans
20 Pull-Ups
15 Squat Cleans
30 Pull-Ups