Workout of the Day (WOD)

Wednesday 9/3/14

Last chance to get in the CFIB Pickem NFL football league.  Prizes for those that finish first each week and overall at the end of the season, also physical challenges for those that come in last each week and overall at the end of the season.  Join in on the fun, muahahahahaha

email me to get in the league at ron@crossfitinterbay.com or text me your email address to 206-399-5707

For those that are interested in doing the competition class for the month of September, it starts this weekend.  We will do this weeks class on Saturday starting at 1130am due to the Elysian Games on Sunday.  See you there, if you're still interested or not sure, email me or Erin at erin@crossfitinterbay.com

 The rain yesterday reminded me I'm going to be sad when summer is gone.

The rain yesterday reminded me I'm going to be sad when summer is gone.

Strength/Skill:
14 Minute EMOM
First Minute
3 Cleans (power or squat, you can add or subtract weight during the emom.  Challenge yourself while maintaining good form)
Opposite Minute
3 Muscle Ups or 7 Ring Dips

WOD:
3x500m Row 1:1

Very interesting video regarding sports and how we have developed over time.

Today's Workout



Tomorrow's Workout