Workout of the Day (WOD)

Friday 1/3/14

We will have a 3pm Olympic Lifting Class today(Friday).  Coach Marcos will do this class on every other Friday plus an additional Olympic Lifting Class once a month on Sundays(date TBD). 

Yes, they announced the start of the 2014 CrossFit Open.  Registration starts January 15th and the first WOD is announced February 27th.  More information here

Anybody can do the Open, this is a lot of fun and many people in the gym sign up.  There are many that want to do well and perform at their best so we have a special work group for that which will begin extra classes starting this Sunday.  If you're interested email me at ron@crossfitinterbay.com or text at 206-399-5707.

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Strength:  1 Mile Run

WOD:
12 Minute EMOM:
10 Shoulder to Overhead (135/85)
max rep burpees for remainder of the minute
*rest 1 minute*

- scored by total number of burpees performed
- this workout is 6 rounds long, with plenty of rest…go hard!