Workout of the Day (WOD)

Wednesday 8/27/14

Who is interested in a competition class?  We are going to run 3 one month cycles of competition classes.  This class will be lead by Coach Joey and assisted by Coach Ron.   For those that don't know Coach Joey that well, he was a lifelong soccer player, he played at the University of Washington and even played semi-pro soccer.  He has also competed at NW Regionals 2 years and many local competitions.  He has a wealth of knowledge and is excited to bring it to you.

COMPETITION CLASS

Starting the 1st Sunday in September, we will be offering a 4 week cycle Competitors class.  The class will take place every Sunday in the month of September and will be 2-3 hours long.  The class will consist of a combination of 2-3 metcons, extra strength work, and work with rope climbs, sled pulls & pushes, the airdynes, ghd, and dumbbells to name a few.   The sessions will be work, instruction and strategy.  The cost for the 4 week cycle is $40.00

Participation in the class will have minimum work requirements.  If you do not meet the minimum requirements, then you must simultaneously be participating in an extra work / strength program.  If you are unsure whether you meet the minimum requirements, contact Erin, Ron or Joey about attendance. 

*The minimum requirement of movements and weights you should be able to perform in a WOD:

20/14 lbs wallball throws to 10 feet for men and 9 feet for women.

95/65 lbs push press

55/35 lbs kettlbell swings

225/155 lbs deadlift

95/65 lbs overhead squat

135/95 lbs front squat

115/75 lbs snatch

135/95 lbs clean

Unassisted pull ups

*There are different weight requirements for Masters.  If you are a Master and you are interested in this class, please contact Erin or Ron.

If this 4 week cycle tests well, we will repeat the cycle in November and then again in January (just in time for the Open. . . .YAY!) 

IF you have any questions feel free to forward them to ron@crossfitinterbay.com or erin@crossfitinterbay.com

Strength:
Press Complex
4X
2 Strict Shoulder Press, 2 Push Press and 2 Push Jerks without putting the bar down

WOD:
20 minute amrap
400m run
20 wall balls (20/14)
10 Toes to Bar

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