Workout of the Day (WOD)

Thursday 10/16/14

A couple of things.  First!!!!! This Saturday is the CrossFit Interbay 4 Year Anniversary Party, theme is Mardi Gras....Beads for Biceps.  Dress as normal, formal or as crazy as you want.  We are going to have a photobooth to document the event, plenty to drink, music and fun.  Make sure you there :-)

Second:  Tonight is the kick off meeting for the 28 Day Back to Basics Nutrition Reset Program with Coach Taryn at 8pm in the gym.  If you can't make the meeting but still want to do the program, that isn't a problem.  If you are interested or have more questions contact taryn@choose2befit.com or erin@crossfitinterbay.com
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Congrats to Jim P. for completing another, and he claims last marathon.  Jim is saying goodbye to his distance running. He's hanging up his trainers for a LONG time........possibly forever. But he went out in a great way, completing this marathon in Chicago.

Great work Jim

Strength:
Deadlift

3 Sets of 5 reps @ 75-80% 1RM

WOD:
15 Squat Clean Thrusters (Mx 75/55, Rx 95/65, FB 135/95)
400m Run
12 Squat Clean Thrusters
400m Run
9 Squat Clean Thrusters
400m Run

Who knew there is a proper way to hold a burger. ......AND NOW YOU KNOW.

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