Workout of the Day (WOD)

Wednesday 11/25/15

It's almost Thanksgiving.  We will have a 9 workout on Thanksgiving and a modified schedule on Friday.  Look at the calendar for the updated schedule.  We do have normal classes today, Wednesday. 

So on Thanksgiving, come in, workout hard and then to stuff yourself silly at dinner......kidding kidding you're adults and I'm sure each of you will make responsible choices this holiday season with your eating.

This time of year is when I post my one serious blog post to show I have feelings.  This post is where I give thanks to a few things that have really touched my heart and meant a lot to me.  This is my opportunity to publicly say "thank you".

 I'm thankful I can drink beer in a mug made of bacon that you can eat.  This is Man-Tastic.

I'm thankful I can drink beer in a mug made of bacon that you can eat.  This is Man-Tastic.

 Oh smartphones, how did I ever go to the bathroom before you came into my life.

Oh smartphones, how did I ever go to the bathroom before you came into my life.

 Is that an Ice Cream Sandwich Pool Float..............USA USA USA I'm so very thankful.

Is that an Ice Cream Sandwich Pool Float..............USA USA USA I'm so very thankful.

 I'm thankful I can sit down and read a good book.

I'm thankful I can sit down and read a good book.

 I like Superheroes and I like cats.  Boom, SUPERHERO CATS!!! I want a velvet painting of this.

I like Superheroes and I like cats.  Boom, SUPERHERO CATS!!! I want a velvet painting of this.

This one is legit.  I'm very thankful we are developing strong, confident, smart women that are sexy and muscular.  Showing people what true beauty is. . .smart, healthy, strong, confident women with muscles.  We have enough women in CFIB, we should do our own set of pictures like this.  Show off the bad A$$ curves and muscles our women have worked so hard to develop. 

I'm thankful we have such a great community of people at CrossFit Interbay.  We are very lucky we get to workout and spend so much time with each of you.  Thank you.

Thank you from your two biggest nerds.  I had to post this picture because a normal one of the two of us just doesn't seem right.

Strength/Skill:  Muscle Up Practice, Handstand Holds, Handstand Walks, Pressing to a handstand from a headstand(free standing)

WOD:
3 Rounds

60 Double unders
30 Wall Balls (20/14)
15 Deadlift (Mx 185/135, Rx 225/155, Rx+ 275/185, FB 315/205)

Today's Workout



Tomorrow's Workout