Workout of the Day (WOD)

Friday 4/15/11

Before I forget:  The CFIB Party Planning Committee said they will be meating at the Box Car tonight at 9ish.  Everyone is welcome.

We will have two options for WODs today. 

Option 1


5 Rounds for time:
10 OHS (95/65)
10 Burpees
10 Pull-Ups 

Option 2

11.4 CrossFit Open WOD                                                                                                                                                                                                                               

10min AMRAP of:
60 Bar-facing burpees
30 Overhead squats
10 Muscle-ups 

I thought I'd share how proud I am of this gym.  My friend developed our website and he sent me some stats he found interesting and unique to CrossFit Interbay.  This was the email he sent me today

regarding the refers to our website.

"Here are your referers.  Just for this week.  You can look at month and what search engine, etc.
crossfit interbay - 35.3% Other - 23.3% unicorn - 12.1% interbay crossfit - 10.3% crossfit interbay - 4.3% dan cerrillo - 3.4% interbay crossfit - 3.4% crossfit interbay seattle - 2.6% vimeo interbay - 1.7% crossfit seattle - 3.4% 
I am a little concerned that unicorn is 2nd :)
I also noticed that 40% of your hits are from safari, that tells me a lot of people are hitting it with their iphone or ipad or people in that are own a lot of macs, but with your audience I would guess those are iphones/ipads."

Take a bow, you should all be proud......I sure am :) So for a treat here are a couple of CrossFit pictures and special unicorns.  Yes this is a Unicorn Tiger


   I hope Chase and Hilary appreciate being put up here with so much awesome.  A Uni-Tiger and a Chuck Norris with a Unicorn.  Let's have a great Friday and awesome weekend.                      

Today's Workout

Tomorrow's Workout