Workout of the Day (WOD)

Monday 2/1/2016

You're going to hear about this a lot until the Open is over, especially since it starts this month, 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"

This week has the first Wednesday of the month, which Hero WOD will we do?

Shoulder Press with a 2 seconds on the negative for every rep.  So extend at normal speed and spend 2-3 seconds on the negative.
Set 1 – 5 Reps @ 70-75%
Set 2 – 3 Reps @ 80-85%
Set 3 – 3 Reps @ 80-85%
Set 4 – 2 Reps @ 85-90%
Set 5 – 2 Reps @ 85-90%
Set 6 – 1 Rep @ 85-95%
Set 7 – 1 Rep @ 85-95%
Set 8 – 1 Rep @ 85-95%

5 Rounds
400m Run
10 Toes to Bar
50 Double Unders

Here is a cool story of a true hero.  Col. Gregory D. Gadson retired in 2015 after 25 years of military service.  Col. Gadson lost both of his legs in combat in 2007.  Did that stop him, no.  He stayed in the service and wound up becoming the first double-amputee to command a U.S. Army Installation. Here is a story about him the NFL did:  NFL Network

Today's Workout

Tomorrow's Workout