Workout of the Day (WOD)

Friday 7/18/13 Don't forget tomorrow is CFIB Summer BBQ

Don't forget this Saturday starting at 4pm until ??? is the CrossFit Interbay Summer BBQ at DK, Emily, Ryan and Olga's complex.  They have a huge deck that can support us, so lots of adult beverages and food.  Come have fun and meet your other CFIB'ers you don't always see often outside the gym.  Address is 905 Dexter Ave. North. 


Strength:  Deadlift Week 2

3 Rounds
Muscle Ups (5/3) (scaled is Ring Dips 15/9)
10 OH Squats (115/75) Firebreather (135/95)  Awesome Sauce (155/105)
15 Box Jumps (24/20) 

I get this excited over high fives but not with a bee

I'm really excited that the 6pm had 100% of the class get Rx but I think they are just sad they couldn't beat 7am yesterday showing most gym spirit.  Congrats on the 100% next time you should all do it in knee high socks :-)   In all seriousness nice job 6pm.

Big congrats to Janet and Albert on red times, yesterdays WOD had a little sting to it.