Workout of the Day (WOD)

Friday 9/19/14

A few announcements.

You can still sign up for the 5k gone bad on Saturday, go to the following link and register for a heat that's not full.  http://www.crossfit5kgonebad.com/

Sunday from 9-11am is the Advanced Training/Competition Class

And very important....MARK YOUR CALENDAR FOR OCTOBER 18TH FOR CROSSFIT INTERBAY'S 4 YEAR ANNIVERSARY PARTY!!!!!!!!!!!!!!!!!!!!  That's right, we are celebrating in a big way.  Our theme this year is "CrossFit Intgerbay Mardi Gras Party.....Beads for Biceps".  Come dressed for a fun night!!!! Here are some pictures from our last 2 anniversary parties, so you know we like to have a good time :) 

What amazing pictures will come from this years event.

2013 anniversary party. 

2013 anniversary party. 

2013

2013

2013

2013

2013

2013

2013 the alcohol started kicking in

2013 the alcohol started kicking in

2012 80's prom for our anniversary party

2012 80's prom for our anniversary party

The Sho-Bomb was invented here

The Sho-Bomb was invented here

If you're going to do it, do it up right.

If you're going to do it, do it up right.

WOD:
3 Rounds
800m Run
50 Wall Balls(20/14)
*Rest 4 minutes after each round (self timed)

We all care about Coach Sparkles and when we wonder what type of guy she will be married to some day, we feel it will be some version of this guy..................or the complete opposite, there is no in between

Be careful with this song, I found myself getting so into it, that when they ask you questions part way in, I was shouting the answers out loud like I was on Jeopardy.