Workout of the Day (WOD)

Friday 2/6/15

So did you register for the CrossFit Open or are you going to wait until the last minute, forget, then ask me to see what I can do to get you registered :-)

Again, here's all you need to do:

1. Get your credit card, you'll need $20.
2. Go here: http://games.crossfit.com/
3. Click top, right hand corner. It's red. It says "Sign in"
4. Create your account. You can make up your stats, Have fun with it.
5. Pay them.
6. Select CrossFit Interbay as your affiliate
7. JOIN OUR AFFILIATE TEAM FOR THE CROSSFIT OPENS!

 12th Man run

12th Man run

Strength:
Shoulder Press
5 Sets of 3 Reps @ 80-85% 1RM

WOD:
800m Run
20 Ring Dips
40 Front Squats (mx 75/55, Rx 95/65, rx+OH Squat 115/75)
20 Ring Dips
800m Run

or

FB WOD:
800m Run
10/6 Muscle Ups
40 OH Squats (115/75)
10/6 Muscle Ups
800m Run

Feel Good Friday!!!

Fourteen-year-old Ke’onte is full of life and laughter — largely because of his new parents.

But his happiness is also thanks to a television news anchor who featured the boy’s story in Dallas, Texas, not just once, but twice, after a failed adoption after the first time he was on the air brought disappointment.

In 2007, when Ke’onte was just eight years old, Gloria Campos featured him as a “Wednesday’s Child,” a feature which showcases children in foster care who need loving parents.

The boy, now happy and off medication wrongfully prescribed, wanted to thank Gloria for her persistence in finding him a home, and he surprised her on the air.

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