Workout of the Day (WOD)

Wednesday 4/13/16

Coach Geoff won't be at his regular 5:15 and 6am classes to coach today, he's on kid duty while his wife is out of town.  I personally think he's failing as a parent since his 6 month old can't wake himself up, make breakfast and run to Starbucks to grab a coffee for the gym while his dad coaches.

However, CrossFit Interbay is proud to introduce the newest member of our Coaching Staff, Chris.  He will be covering Coach Geoffs class today.  Like the rest of our coaches, Chris was previously an athlete and Coach in Washington and coached out of state too, he joins our team with years of professional and athletic experience!  Many of you have seen Chris in the gym for years, he was one of our original members then he moved out of state to attend graduate school, Chris has moved back but he often leaves state to work on the fishing boats.  He's back for a couple of months and wants to get back into coaching.  So he will be  helping with some of the classes while he's back in town and covering Geoff's classes today.

We are happy to have him on board and helping out.  Chris is fun and really knows what he's talking about. 

 Chris at the first annual CFIB Anniversary Party along with Joey, Valery and Beth

Chris at the first annual CFIB Anniversary Party along with Joey, Valery and Beth

 Why else train if you don't stop and flex for the camera

Why else train if you don't stop and flex for the camera

 Chris does have a serious side

Chris does have a serious side

 And Chris has a creepy side.  Nice creeper-stache

And Chris has a creepy side.  Nice creeper-stache

Strength:
Weighted Lunges from the Front Rack or Back Rack
3 Sets of 8 reps each leg - You pick the weight

WOD:
15 Minute AMRAP
7 Deadlift (Mx 185/135, Rx 225/155, Rx+275/185, FB 315/205)
14 Goblet Squats (55/35)
21 Sit-Ups

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