Workout of the Day (WOD)

Wednesday 9/25/13 Ladies Night at 8pm

This Friday is a special treat by the Seattle Mariners. They are inviting all CF Boxes to come to the game next Friday 27th for the game. Tickets to the 300 level are $8. We will have our name on the big screen. Here is the catch for next year, the plan is to have a WOD at the park before a game if this event goes well.  So this is a pretty cool idea that I support. If you're interested in going to the game email me at or text me at 206-399-5707 I have 35 tickets, they will go fast.  If we need more I can get more. 

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Guest Post from Erin "'-E-"

Hey ladies, want to “get away” from it all AND get in a good workout?  This is your chance.

One of our main goals here at CrossFit Interbay is to make sure that everyone in our community is getting served equally – both the yin and the yang – if you will.  CrossFit appeals to both sexes which shows because our membership is about 50/50 of men and women.

However, Ron does the programming and the blog posts most of the time so at times he can post too many testosterone filled man-trick videos and talk about the latest bro-mances in the gym.   

Although I realize that one night may not change the face of your training experience, I do want to give you an opportunity to get together with your fellow female CrossFit Interbay’ers, have a workout without the presence of anything “dude”.  So tonight, September 25th is our quarterly Ladies Night.  We will lock out all the men and have CFIB’s “Ladies Night” starting at 8pm.  I am planning it, running it, picking the music for it etc(None of Ron's Frankie Valli, Temptations or 80's Rap).  CFIB Ladies Night is an opportunity to get to know your fellow females in the gym. From barbells to boys, no topic is off limits! We will share goals, discuss challenges, develop accountability, offer resources, and celebrate accomplishments. Join us to be inspired and stay motivated!

There will be NO other distractions.  It will just be a straight up CrossFit workout that will be suitable for ANY level of CrossFit and if wine or beer arrive, I won’t complain.

If you don’t want to workout?  No big deal, just come by and hang out with your fellow CrossFit Interbay ladies! 

Wednesdays WOD:
30 Minute AMRAP(yes that's the real number)
200m Run
20 Supermans
15 V-Ups
*Rest 1 minute in between each round(self timed.  If you finish your first round at 1:57, start your 2nd round at 2:57)