Workout of the Day (WOD)

Monday 9/15/14

Have you thought about competing?  This Saturday, September 20th is a cool event being held on Mercer Island called 5kGoneBad.  It's a 5k race with CF exercises at the 800m marks.  It's a fun event that has an Rx division and scaled division.  We already have a good group of people registered so, who else is interested in competing?  Let's get a group of people together to compete and cheer them on.

Speaking of competing, Travis, Joey, Megan and Christine competed at the Battle of the Ballfield this past weekend where 40 of the top teams competed in Washington State.  Talent came out because how often do we get to compete at Safeco Field literally on the baseball field.

The CrossFit Interbay team kicked butt, they missed making the podium by 1 point and only 1 rep.  With how hard the team worked, you couldn't ask for anything more.  Overall an amazing day and a great showing vs. some great competition.

I think Coach Travis's feedback from the event hit it home too:

We had an amazing day of competition at the Battle in the Ballpark, We ended up taking 4th overall out of 40 very competitive teams.  Biggest takeaway from this weekend is that at this level of competition every second counts and that your mental game has to be even better than your physical ability.


 Travis, Megan, Christine and Joey

Travis, Megan, Christine and Joey



Hang Power Clean

21 Deadlift (Rx 225/155, Mx 185/135, FB 275/185)
9 Burpees over the barbell
400m Run
15 Deadlift
15 Burpees over the barbell
400m Run
9 Deadlift
21 Burpees over the barbell