Workout of the Day (WOD)

Tuesday 2/19/13

A couple of announcements: First.  Our Competition White Board is up in the gym.  This White Board is extra work for those that want to compete or those of you that have wanted extra work.  This work is to be done in addition to your regular training, not in place of your regular training.  There are 4 training groups on the board for this week, when you complete a group, sign your name next to it, so I know who's completing what work.  Do not try to fit this work into a regular 1 hour class, we already pack a lot of work into that hour.  So if you want to do the extra training then you will need to come in early or stay late.......besides, don't you want to hang out at the gym longer anyway???? Now I just gave you a reason :-)

Next, if you haven't looked at our coaches page recently, we updated it.  We have another new coach assisting with classes on Monday and Tuesday nights at 7pm.  James McLean will be assisting those classes.  James was on CFIB's Regional Team in 2012, he's a Level 1 CrossFit Certified Coach, a Chef (So feel free to ask him tips on nutrition, meals and clean cooking), and is very passionate about CrossFit.  We are lucky to have him working along with our staff of amazing coaches. Make sure to welcome him.


Great job to all 8 of the CrossFit Interbay Teams that competed in the competition this past weekend.  Everyone did amazing, hit goals, established new PR's and had a lot of beer after a competition tastes so goooooooooooood.  Also, thank you to everyone that came out and cheered us on.

Here are DK and Joey get ready to tear it up.


15 Minutes practice clean(newer people practice and establish weights for WOD)
Split Jerk 3x3x3x3x3 practice at 70-75% your 1RM (clean the weight from the floor not the racks)

15 minutes AMRAP
5 Power Cleans (185/115)
30 Lunges (ea leg = 1)
15 Wall Balls (20/14)

Here DK PR's his Clean by nailing 315, he made it look easy.  Definitely more in the tank.  Great job


Today's Workout

Tomorrow's Workout