Workout of the Day (WOD)

Monday 3/17/14

Submit your 14.3 scores!!!

For those that still need to do 14.3, the Open gym times for this WOD are 11am-noon and again from 1pm-2pm.  If you can't do it during those open gym hours then you need to make advanced arrangements with us. 

Because 14.4 is being announced live in Bellevue this Thursday, we are cancelling our regular evening classes(4, 5, 6, and 7) due to the fact a large amount of people in the gym will be at the live show(more details about the event will come later and make sure to sport your CFIB gear). 

Coach Marcos will run two special classes at 5:30 and 6:30pm on Thursday.  He will run Kettlebell class and Olympic Lifting class.  There will be a lot of instruction and skills covered in these classes plus a WOD, so you will still get a good sweat.

This is going to be a very exciting week, let's have fun and hit it hard.

 Geoffrey kicking butt in 14.3

Geoffrey kicking butt in 14.3

Strength:  Front Squat
2 Sets of 5 Reps @75-80% 1RM
2 Sets of 3 Reps @ 85-90% 1RM
1 Set of 1 Rep 90+%1RM

WOD:
4 Rounds
Muscle Ups (Men 5/Women 3)
20 Burpees

It's Monday, I'm feeling good so I want a video to put a big smile on my face.  What better way to do that than with a scuba diving cat video :-)

Today's Workout



Tomorrow's Workout