Workout of the Day (WOD)

Friday 12/13/13

This Sunday is the Gorilla Games (, a handful of CFIB members will be competing at it.  If you're in the Kent area, come on out and cheer us on.  The event is being held at the Showare Center.

Who would be interested in having an "Ugly" Christmas Sweater WOD on Monday, December 23rd at 8pm? 

christmas card picture behind the scenes.PNG

Let's repeat a fun workout from the CrossFit Open:

WOD:  13.4
7 Minutes to get as many reps as you can.
3 Clean & Jerks (135/95) (Masters ages 55+ 115/65)
3 Toes-to-bar
6 Clean & Jerks
6 Toes-to-bar
9 Clean & Jerks
9 Toes-to-bar
12 Clean & Jerks
12 Toes-to-bar
15 Clean & Jerks
15 Toes-to-bar
18 Clean & Jerks
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.


After 1 or 2 heats completed 13.4 everyone complete max effort 500m Row.

Record both scores on the whiteboard.

Today's Workout

Tomorrow's Workout