Workout of the Day (WOD)

Monday 6/18/12

Will is performing with his band Mile 9 this Saturday, June 23rd at Nectar.  And he's going to do something special for CFIB.  He's giving us a list of songs to pick from and he'll cover two of them at his show.
These are the songs we can choose from.
Drum roll please...

Ain't No Sunshine (funky version)
Brown Eyed Girl - Van Morrison
Kight Rider Theme Song
Bad Fish - Sublime
Take Me Out - Franz Ferdinand
I Need a Dollar - Aloe Blacc
Hello - Oasis
Use Me Up - Bill Withers
Billie Jean - MJ

We'll do a poll, pick the top 2, and Will said Mile 9 will add them to their set list!
I personally think he should add in some Journey, Sir Mix A Lot, maybe some N.W.A. or Will Smith, it's Summertime I wouldn't mind Will doing a remake of that.
Post to comments which two songs he should cover for the show.

Where: Nectar Lounge in Fremont
When: June 23rd, 2012. Showtime is at 8pm, and we're up first!
Tickets are available online here:, OR I can bring tickets to the gym for people to purchase. They are $6 online or $5 if you buy them in person with Will.
They will also be selling some snazzy shirts at the show too. 

Thanks for coming out Friday night to break in Emerald City CrossFit.

Strength:  Deadlift 3x3x3x3x3 (70,75,80,82.5,85%)
Every minute on the minute for 12 minutes
5 Pull-Ups
5 Box Jumps (28/24 inches)
Max Burpees remainder of the minute
*Your score is total burpees at the end of 12 minutes.
I knew we should have done a parody of this first, someone else beat us to it.  Wait wait wait, Will can you play this at your show, if you dont' feel like singing it I bet Robert could.

Today's Workout

Tomorrow's Workout