Workout of the Day (WOD)

Friday 7/11/14

Unfortunately we have to say goodbye to a couple of CrossFit Interbay's original members.  Aaron K and his wife Stacy K. are moving to Japan for a few years.  It's an amazing adventure, we wish you well but you will be missed.  Make sure to wish Aaron and Stacy good wishes, this will be their last week in the gym.

A few of the regular 7am class members flew in special for this picture with Aaron.  Rae flew in from North Carolina plus Leela and Praveen flew in from Germany.  That was very sweet, Aaron was touched.

The 7am class

The 7am class

Stacey

Stacey

Aaron

Aaron

Strength:  Back Squat
week 1 (increase your previous numbers by 5-10 pounds)
1st Work set 5 reps @ 58% your 1RM
2nd Work set 5 reps @ 67% your 1RM
3rd Work set max reps @ 76% your 1RM

WOD:
15 HSPU
400m Run
15 HSPU
400m Run
15 HSPU
400m Run
30 Push-Ups
400m Run
30 Push-Ups

OMG OMG OMG This is my theme song, it should be playing anytime I walk into a room.  After watching this I realize I have too many shirts without enough holes and tears in them.