Workout of the Day (WOD)

Friday 9/18/15

You're going into the weekend and you need to remember to fuel your body right.  We only get to see you a handful of hours a week.  There are 168 hours in a week so we have you working out only a small fraction of the available hours.  If you don't do your part in the kitchen it's going to be slow going at best.  you can't outrun a poor nutrition and you can't out work a poor diet.  So pull it together this weekend and don't over indulge and definitely meal prep so you have healthy snacks and meals for the rest of the week.  By doing this you will get better and more rapid results.

If you have questions feel free to ask a coach or email/text me ron@crossfitinterbay.com 206-399-5707.  We are here to give you guidance and advice as well as work you out. (Jim P. you can't text me to get advice on which Ke$ha song is best, because the answer is, they're all the best)

 Yay Seattle kids are back in school.  Here is a picture from one of our CFIB Kids Camps

Yay Seattle kids are back in school.  Here is a picture from one of our CFIB Kids Camps

Strength/Skill:  15-20 Minutes working handstand walks, handstand holds against the wall and open, and HSPU

WOD:
800m Run
50 Double Unders (Rx+ 100 DU)
50 Sit-Ups (Rx+50 V-Ups)
50 goblet Squats (55/35) (Rx+ 50 Pistols ea leg = 1 no additional weight)
50 V-Ups (Rx+ 50 T2B)
50 Double Unders (Rx+ 100 DU)
800m Run

The other day was a sweet cat video, now here is one for the dog + Metallica lovers!!!!

Today's Workout



Tomorrow's Workout