Workout of the Day (WOD)

Friday 7/4/14 Happy 4th of July

CrossFit Interbay, the coaches, Erin & I want to wish you and your family a safe and enjoyable Independence Day.

In addition to the barbecues, fireworks, and quality time with family and friends, more importantly, this holiday provides us a significant opportunity to reflect on our Nation’s history, and the people who have contributed to its progress and well-being, including all of you.  

I wish you all a happy and safe Fourth of July!

There will be a 9am & 10am class today. 

Red White and Blue encouraged :-) 

Travis's fine art for 4th of July

Travis's fine art for 4th of July

9am WOD:

This WOD should be completed in teams of 4 where everyone starts on one exercise. Team members may not move to the next exercise until everyone on the team has completed the correct number of reps.

 4 Rounds of

  • 10 Power Snatch (95/65)
  • 10 Burpees
  • 15 Wall Balls (20/14)
  • 20 Sit Ups

* As a team after each round, run 400m together

10am WOD:
Announced in Class :-)