Workout of the Day (WOD)

Friday 9/23/16 CFIB 6 Year Anniversary Party

That's right!!!!! Put it on your calendar, Saturday October 15th will be CrossFit Interbay's 6 year anniversary party.  We aren't sure about a theme this year because unlike our parties in the past, which were held in the gym.  This time we are taking our act on the road.  We rented a room that will provide some food and some open bar at Percy's in Ballard(Link to their website). Make a night of it and plan on coming, this is always a good time, there will be plenty of adult beverages to drink, food and regular drinks too along with a lot of music and adults acting like children :-)  We've always had a photo booth too, not sure how we are pulling that off this year but there will be some documentation of the evening.  We are excited to celebrate with each of you.

Also, this party doesn't conflict with any local college football games, so there is no reason to miss it :-)

Here are some pictures from our anniversary parties in the past.

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CFIB First Anniversary Party

CFIB First Anniversary Party

Strength:  Clean & Jerk:  3-5 sets of 1+2+1(Quality Quality Quality).  This means you perform 1 full Clean(squat clean, if you can't do a squat clean then do a power clean or progression that is right for you), after completing your Clean, you perform 2 Front Squats, then after your last Front Squat you perform 1 Jerk(split jerk or regular jerk).  Heaviest possible for the day without breaking or losing quality.

WOD:
10 Thrusters (Mx 95/65, Rx 115/75, FB 135/95)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

My Friday is now made with this video

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