Workout of the Day (WOD)

Friday 1/24/14

So did you register for the CrossFit Open yet?  get to it, go to

We need to discuss water bottles again.....and this isn't even all of them.

water bottles.jpg

It’s important to understand the repercussions of your actions:

Like water bottles for example.  You think leaving them behind is no big deal but when you leave your water bottle at the gym, DK and Joey get sad. When DK and Joey get sad, they don’t work out.  When DK and Joey don’t work out, they lose their strength. When DK and Joey lose their strength, the girls stop coming to the gym. When the girls stop coming to the gym, CrossFit Interbay goes out of business.

Don’t put CFIB out of business, take your water bottles home with you.

Strength:  Establish a 3RM Front Squat

15 Minute AMRAP
15 Wall Balls (20/14)
10 V-Ups
5 Chest to Bar Pull-Ups

"When it burns, it's growing" 

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