Workout of the Day (WOD)

Monday 9/26/11

Here are some pictures from the fun we had on Saturday

86 CrossFit Interbay Pictures from Saturday WOD posted on Facebook


Monday is CROSSFIT TOTAL!!!! The rest of the week we will be visiting our friEnds reLatIvez And neighBors aftEr some blackjack is played by Diane. THe end

“The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test,” –Mark Rippetoe.

You have the hour to establish your 1RM of each of the following 3 lifts:
Shoulder Press

Your CF Total is the total of your back squat, shoulder press and deadlift.  If you can back squat 125, Press 80 and DL 205, your CF Total is 410.

Basic Strength Standards These strength standards are just a guide.

The CrossFit Total


Since this is InShanes last regular class with us before he moves to Oregon, I thought it's fitting that CFIB's song of the week be "InShane in the Brain"

Today's Workout

Tomorrow's Workout