Workout of the Day (WOD)

Tuesday 1/7/14

CrossFit Interbays Yoga Classes start this Sunday at 6:30pm-8PM at no additional cost to CFIB Members.

We can thank Amanda for stepping up and running our Sunday Yoga classes, here is a little more about her:

Amanda is a Reiki Master and is 200 hour Yoga Alliance Certified

I have recently returned from Thailand where I completed a Sivananda yoga teacher training program.  There, I learned the classical hatha style yoga as well as Vedanta Philosophy.  My approach to yoga at Crossit Interbay is to balance the intensity of our WOD’s with lessons in proper breathing, meditation as well as asanas to stretch the body. 

My path to fitness began about 2 ½  years ago during a difficult time in my life. I found myself at the bar drowning my sorrows one to many times. I made an active decision to be conscious and present in my life. I joined a gym and began to take yoga classes. Yoga shifted something internally in me and helped me through this sad time. I was able to see the bigger picture in my life and find many things to be grateful for. Instead of destroying myself, I started choosing to love myself.  Soon after, I decided to finally run that 5K that had been on my to-do list for years.  I was so invigorated crossing the finish line that I decided the next best thing would be to run a marathon. I trained for the 2012 LA Marathon in 16 weeks and crossed the finish line in 4 hours and 9 minutes. This proved to me that anything is possible if you put your mind to it.

In 2013, I competed in a ½ marathon, 4 mountain bike races, 2 road triathlons and 1 off-road triathlon. I love being out in nature trail running and mountain biking so have decided to focus on off-road triathlons for 2014.

Since joining Crossfit Interbay in May of 2013, my level of fitness has greatly increased. My running time has improved as well as muscle tone and power output. I feel so much stronger! Not to mention the amazing, inspiring people I have met!

I am so grateful to Ron and Erin for creating such a loving, supportive environment. I am excited to share my passion for yoga and fitness with you. They have changed my life and I know they can change yours.


Strength:  Front Squat 5 sets of 3 reps @ 80-90% 1RM

15 Minute AMRAP
15 Shoulder-to-Overhead (135/95)
15 Toes to Bar
*rest 1 minute after completion of each round*

- the rest is there to encourage you to attack these reps/rounds as fast as possible and go unbroken…don’t slack on the bar, but work your efficiency to do big sets.

Good info, not the most exciting video but let's bring yoga to CrossFit

Today's Workout

Tomorrow's Workout