Workout of the Day (WOD)

Friday 2/8/13

One of the most important things with our gym, is our community.  CrossFit Interbay has a strong fun community where we get fit, stronger, and more confident while having a great time training with friends.  To keep this going we need to make sure we welcome in the new people the same way you were welcomed in when you first started.  PLEASE make it a point to introduce yourself to the new people in your class, if you haven’t already, and say hi to someone you may not know that well.

The gym is growing and the AWESOME support system we have here at CrossFit Interbay will only continue to be awesome if the people in it (i.e. YOU) are willing to step outside of your comfort zone in this “social setting” and befriend the newbies!

Remember when you first started after the Fundamentals Classes?  It’s like stepping into a new world!  These people are freakin’ out!  They’re nervous about their abilities moving into the regular classes and questioning their strength & skills.  You were once one of these people…

So the point is, make new friends and cheer on the newbies. If you don't, rest assured you will be given burpees :-)

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Want something to do this Saturday?  At the Key Arena Saturday February 9 is opening season for the Rat City Roller Girls.  Our very own Emily, AKA "Loco Chanel" plays for team "Grave Danger".   Let's go watch her kick some butt :-)

The bouts are a lot of fun, plus support Loco Chanel and watch her drop some bombs on people :-)

Strength:  Backsquat
2 sets of 5 reps @80%1RM
3 sets of 3 reps @ 85%1RM

800m Run
25 Shoulder to Overhead (115/75)
25 Burpees
400m Run
20 Shoulder to Overhead
20 Burpees
200m Run
15 Shoulder to Overhead
15 Burpees

It's Friday so I feel the need to post some pictures that make me smile and feel good about the CFIB Community.  Leading off with some of your coaches :)

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Today's Workout

Tomorrow's Workout