Workout of the Day (WOD)

Friday 12/9/11

I wanted to let you know how awesome CFIB performed at the 23rd Annual Washington StairClimb

CrossFit Interbay was the top co-ed team out of 18 teams total, and third overall (Should we add that our team spent a grand total of zero minutes training for this event, they attacked it with CrossFit Training!).  A couple of scores from CFIB members were, Brad Henry ranked 20th overall (5th in his age division) and Vincent Romero came in 27th overall (8th in his age division). There were over 300 runners! Our ladies represented: Valery Potakh took 2nd in her division and Erin Onyon took 11th in her division.

Most importantly, CrossFit Interbay raised over $2,200 for Cystic Fibrosis research to extend the lives of kids who have this fatal disease.

Awesome job CFIB!

Great job to everyone that participated, supported us and made donations. 

Also, a special thank you to Richard for organizing the stair climb.

Team CrossFit Interbay

Who made a funny?

My nerd :-)

Just so there is no confusion.  We will have regular classes this Saturday, December 10th at 9am & 10am.  The following Saturday, December 17th we will have a modified schedule, hoping as many of you as possible come to our Toys for Tots WODfest at O.G.E.R. Crossfit.  Bring a toy for Toys for Tots, knock out a WOD, and have fun with new Crossfit people.  Then you can stay downtown and get that holiday shopping done.  Win Win Win :-)

Strength:  Weighted Pull-Ups 3x3x3x3x1x1x1


30 Box Jumps

21 Deadlift (225/155)

21 Ring Dips

30 Box Jumps

15 Deadlift

15 Ring Dips

30 Box Jumps

9 Deadlift

9 Ring Dips

Don't forget to send me your CFIB Member facts.  I've only received about 15 or so.  This is CrossFit Interbay, we normally get big big participation with all activities we do & support.  All you have to do this time is send me something about yourself.  If you have no idea what to send, then send me a bunch of stuff and I'll filter through what to post :-)  Keep the fun facts coming to

CFIB Sweat Spot.  Any guesses on who left this Sweat Spot and then who's hands those are squeezing the Tushy of the Sweat Spot.  How did this person sweat everywhere but his butt stayed dry?  Don't they have sweat glands too?


Today's Workout

Tomorrow's Workout