Workout of the Day (WOD)

Tuesday 1/26/2016

Here is Coach Amanda's Athlete of the week for her YoMo and CrossFit:

Athlete of the week: Ian

Movement: Clean
Mobility: Archer

Goals: Clean 200 lbs every week in 2016

Accomplishments: Ian has completed 155 Hero WODs

Last week, I was complaining about running in the cold and rain and Ian told me a story about how he completed Seal Training which included lying submerged in freezing cold water and running in the sand with a weighted packs until his skin rubbed raw. His story inspired me to start featuring an athlete each week and recognizing them for how incredible they are. Thinking of Ian's story, I was able to jump out of bed on Sunday and run 13 miles in the rain without a negative thought. We all need each other through this life. It's tough sometimes and we all take turns helping each other up. 

Great work, Ian! You inspire me every day!!

Coach Amanda
For more information go to the website :YoMo

You're going to hear about this a lot until the Open is over, but get registered.  We always kick off the CrossFit Open with a party and end it with a big celebration too.  It's a lot of fun and find new ways to push yourselves.  Register at and select team "CrossFit Interbay"

5 Sets of 3 Reps Thruster - Work to a 3 Rep Max

15 Minute AMRAP
21 Wall Balls (20/14)
18 Box Jumps/Step Ups (24/20)
15 Burpees

If you haven't seen about this online, last week someone called the Gainsville, Florida police department to file a complaint about people making noise.  A police officer responded and instead of reprimanding the kids for playing basketball, he decided to join in and play with them and during it he said he would come back another time for a rematch and bring some other people.  

Shaq heard about the story and wanted to surprise the kids.  He kept it a secret and traveled to Gainsville, Florida where he met with the police officer and then went to the neighborhood to meet and play with the kids.

Nothing makes me smile more than humanity doing good for one another.

Today's Workout

Tomorrow's Workout