Workout of the Day (WOD)

Monday 6/16/14

The Saturday WOD in the park & BBQ was so much fun, thank you to everyone that came out and made it a success.  Those that couldn't make it, don't worry, we will do more over the summer.

We had an amazing kickball game, I still have no idea how we won the Underdog championships last season in kickball :P

I'm re-posting this from last week because it's very important.  This is the last week before the SPU Fundraiser, please share all the links on your FaceBook pages so Coach Travis can help meet the goal.  Remember all the money is going to the victims of the SPU shooting.

Many of you know Coach Travis R from the 6am classes, he served 4 years in the Navy and is now a full time student at SPU.  Travis, like everyone, was extremely affected by the shooting tragedy that happened on June 5th.  Travis is organizing a fundraiser where all the money raised goes to the victims of this horrible event.  Please pass the word of his FaceBook Page and the link to donate.  Here is more information on what he's doing below:

From Coach Travis:
I, like many others, feel hurt and helpless in this time of tragedy. The victims of the SPU shooting, our fellow students, brothers and sisters, and their families, went through and are still going through extreme pain after the events of June 5th.

Myself and other SPU students are collecting money for the victims of the shooting and their families. We will do 1 burpee for every dollar donated by June 22nd. We will be doing our burpees at Crossfit Interbay on June 22nd at 10:00 AM. If you would like to join us please feel free to join in or show your support. 

You can email Coach Travis for more information at or contact me at

Please follow and share with all your friends the Wounded Falcon Project FaceBook page at:  FaceBook Link

and go to the donation website so you can give.  We have a goal of $5,000 but let's beat that because the more we raise the more we can help the victims of this tragic event.  The donation page is listed on the FaceBook page or you can go to:  Direct Link

5:30am class WOD:
14 Minute AMRAP
3, 6, 9, 12, 15, 18, 21, 24, 27, 30
3 Left Arm KB Swings (55/35 go to eye level, not overhead)
3 Right Arm KB Swings
3 Burpees
3 Front Squats (135/95)

all other classes will do the following:

Strength:  This strength should take 20-35 minutes
Front Squat 5x5x3x3x1x1x1x10x10

5 Minute AMRAP
3, 6, 9, 12, 15, 18, 21, 24, 27, 30
3 Left Arm KB Swings (55/35 go to eye level, not overhead)
3 Right Arm KB Swings
3 Burpees

*round 1 you will do 3 L arm KB Swings, 3 R arm KB Swings, 3 Burpees, round 2 you will do 6 L arm, 6 r arm, 6 burpees, ect.... until the 5 minutes is up

Today's Workout

Tomorrow's Workout