Workout of the Day (WOD)

Thursday 9/10/15

Remember, October 17th will be CrossFit Interbay's 5 year anniversary party.  Theme is still being determined but we will know by the end of this week and announce it officially on Monday.  So far the front runners are Superhero, Classy vs. Trashy, VIP again, WWE Wrestlers, American Gladiators, 90s theme, and SNL Character Party.  Plan on coming, this is always a good time.  The party will be held at the gym, trust me you won't recognize it (barely recognize it), there are always plenty of adult beverages to drink, food and regular drinks too along with a lot of music and adults acting like children :-)

The Elysian Games are this Sunday at the Seattle Center, please come out and cheer on members from the gym and judge if you can.  Contact me if you're able to judge for even part of the day, ron@crossfitinterbay.com or 206-399-5707.

Here are some pictures from previous year CFIB Anniversary Parties......and yes we will have a photo booth again this year :-)

 CFIB 4 year Anniversary party theme was Mardi Gras.......but you always need a where's Waldo

CFIB 4 year Anniversary party theme was Mardi Gras.......but you always need a where's Waldo

 CFIB 4 year Anniversary party

CFIB 4 year Anniversary party

 CFIB 3 Year Anniversary Party Hollywood Red Carpet Theme

CFIB 3 Year Anniversary Party Hollywood Red Carpet Theme

 CFIB 2 Year Anniversary Party 80s Prom Theme

CFIB 2 Year Anniversary Party 80s Prom Theme

 CFIB 1 Year Anniversary Party - the only year kids came :-)

CFIB 1 Year Anniversary Party - the only year kids came :-)

 Why did we put so much glitter and confetti on the floor last year, it took forever to pick up the following day

Why did we put so much glitter and confetti on the floor last year, it took forever to pick up the following day

Strength:
Strict Pull-Ups 4 Sets of 4 Reps, hold 2 seconds with your chin at the bar and a4 second negative, if you can’t hit the reps, use a spotter or band.  If 4 is too easy then add more reps until you need a spotter to finish

WOD:
10-9-8-7-6-5-4-3-2-1
Deadlift (Mx 185/135, Rx 225/155, FB 275/185)
Push Press (Mx 75/55, Rx 95/65, FB 135/95)
*12 minute time cap
**We may have to run some classes in 2 heats due to each person requiring 2 barbells

How excited am I that the 5  year anniversary party is coming up?????? This song keeps playing over and over in my head

Today's Workout



Tomorrow's Workout