Workout of the Day (WOD)

Wednesday 3/18/12

The Regional WODs are announced today.  Be on the look out!

Hi everyone, just wanted to give you a heads up that we are not accepting any new members for the 5, 6 and 7pm classes.  We have a wait list for people that want to join those classes and we have limited availability for the new member fundamental cycle starting May 1 because a handful of you will be leaving state soon and will no longer be with us (sad face). 

We have decided to limit our new members because we really care about the quality of our program; we don't want to stuff the classes silly or modify programming to fit more people.  We aren't that gym so in order to save the integrity of the CrossFit Community we have built at CFIB we have a waiting list. 

Keeping with the spirit of Tina and her squatting her husband picture. Here is an oldie but goodie of what can you squat.  Get out there and take pictures of you squatting something.

Valery squatting Beth.


50 Double Unders

50 Weighted Lunges (45/25 ea. leg = 1)(hold the weight however you like)

50 Hand Release Push-ups

40 Double Unders

40 Weighted Lunges (45/25 ea. leg = 1)

40 H.R. Push-ups

30 Double Unders

30 Weighted Lunges (45/25 ea. leg = 1)

30 H.R. Push-ups

20 Double Unders

20 Weighted Lunges (45/25 ea. leg = 1)

20 H.R. Push-ups

10 Double Unders

10 Weighted Lunges (45/25 ea. leg = 1)

10 H.R. Push-Ups

You've heard it talked about.  Here is a good link explaining what "Skinny Fat" is.  Go ahead and read it HERE

One more thing.  Our CrossFit Interbay Regionals Team needs to come up with a team theme and tshirt ideas.  We need help thinking of something inspirational with a hint of funny that fits our gym's personality.....or personalities.  Please submit ideas in comments and let's brain storm and figure it out.  Also, Team CFIB has a couple of Sponsors:


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