Workout of the Day (WOD)

Monday 6/1/15

If you are interested in being on the CrossFit Interbay co-ed softball team, send an email to  Games will be in Queen Anne on Sundays with the Underdog Seattle Sports League and it's $60 per person to join.  We have limited slots so email me right away.  First game is June 6th.

We still have spots open if you're interested in being on the Ragnar Relay Team with CrossFit Interbay, which is July 17 and 18.  We need more men and women, also email to Here is more information on the race:  Ragnar Link

Remember this Saturday we will hold our regular classes in the Park for Coach James and Rebekah's last workout, with a BBQ to follow.

Check the White Boards in the gym for more details or ask a coach.

Endurance Rowing Work

Row or Run:
2 min, 3 min, 4 min, 3 min, 2 min pyramid after complete then do 2 min easy
Pre-set the monitor for 22 minutes. Row or Run five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

6 X 400m Run or 500m Row w 3 minutes rest in between each set

Front Squats
3 Reps @ 70%
3 Reps @ 80%
Max Reps @ 90%

3 Rounds
400m Run
15 Toes to Bar
10 Shoulder to Overhead (Mx 85/65, Rx 135/85, FB 165/105)

I don't think a 7 minute video is long enough to tell the story of what happened to Johnny after he swept the leg, I need a full movie.

Today's Workout

Tomorrow's Workout