Workout of the Day (WOD)

Friday 12/17/10

All "Get to know your gym" entry forms must be turned in no later than 11am Saturday morning, so I can announce a winner on the Website Monday.

Don't forget the Toys For Tots donations must be turned in by Monday December 20th, then the bin will be picked up.  Remember, you will receive two 10 burpee gift certificates to hand out to anyone in the gym for donating.  Let the good times roll :-)

9:15am class:

Strength: Deadlift

3 rounds for time:
Run 400m
10 Squat Snatches (95/65)
25 box jumps

All other classes:


4 rounds for time:
Run 400m
10 Squat Snatches (95/65)
25 box jumps

Thank you to Daniel Spray for visiting us yesterday from CrossFit Bellevue, he killed the time and beat me by almost one minute.  What does CFIB do when a friend visits from another gym? We double him up on WODs, He had him do "Annie" after he did the scheduled WOD.  I'll post the video later but Daniel completed it under 5 minutes. 

Chase has been killing the WODs and his strength has jumped leaps and bounds.  He got his first pullup about a week or two ago but this is the first one I got on video.  So what does Chase do after he completes his first pullup? He goes full prescribed in the WOD.....good job and keep killing it Chase.

Chase first pull ups from CrossFit Interbay on Vimeo.

I don't know if you can call this a first, but sure we'll call this a "first".  This is the first "Unicorn Launch Attack Pull Up Sparkle Blaster".  Good job McWODsley, you look fantastic almost like you should be on a runway.........consider that a gift :-)

Ricky McWODsley performing Unicorn Launch Attack Pull Up Sparkle Blasters from CrossFit Interbay on Vimeo.


Today's Workout

Tomorrow's Workout