Workout of the Day (WOD)

Friday 6/24/11



Sunday, June 26th

Join a group of your fellow CrossFitters for a casual stroll up Mt. Si in the foothills of the cascade mountains.  Roundtrip distance is 8 miles with an elevation gain of 3,150 feet.  Bring an extra layer, appropriate footwear, 1-2 liters of water and snacks for a day on the trail.

Friends and Family are always welcome.

Meet at CFIB by 9:00am

Carpooling is awesome, so plan ahead.

Questions? email Brian T. at

WOD:  Let's finish off this week with a little rest.  You know it's never that bad when there is rest scheduled in it.

"Rest Day"

5 minute AMRAP

Row 250m

12 KB Swings (55/35)

Rest 3 Minutes

5 minute AMRAP


10 SDHP (75/45)

Rest 3 Minutes

5 minute AMRAP

10 Knees to Elbow

10 Wall Balls (20/14)

Today's Workout

Tomorrow's Workout