Workout of the Day (WOD)

Monday 4/15/13

The 2013 CrossFit Open is over and CrossFit Interbay, again, qualified a team for the 2013 NW Regionals.  CrossFit Interbay has to select 4 men and 4 women to represent our gym in this elite competition.  It was tough to choose the final 4 men and 4 women, we have a deep pool of people to pick from and I really wish we could send more to represent CFIB.  When picking the team I had to determine the best combination of skills & strengths needed for a strong well rounded team.  For those of you who were in contention, keep training hard for next year.  I already forecast that we'll see more of you qualifying as individuals and team. 

However, even if you're not competing, you're more than welcome (and encouraged) to do the extra training with the team, help cheer them on, keep them fired up and get them prepared for Regionals, the games, and next year.

The 2013 NW CrossFit Interbay Regional Team consists of 4 men and 4 women:

Men: Tim G., David K., Jason C., and Joey F.

Women: Nicole D., Megan L., Valery G., and Christine M.

Congrats!!!! Work hard and have fun.

P.S.  it is probably a good time to start brainstorming uniform ideas.   I'm thinking tiger print spandex.

cf regionals 2012.jpg
cf regionals 2012 3.jpg

Handstand Walks, Handstand Holds, Handstand Push-Ups

5 Rounds
10 Deadlift (225/155)
200m Run
10 Burpees

Be a role model.  Make smart life choices for yourself and your kids.  80% of obese children become obese adults.  Stop the cycle.

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