Workout of the Day (WOD)

Monday 2/20/17

As you know the 2017 CrossFit Open starts this week.  The first WOD is announced on Thursday and will be programmed for the gym on Friday.  Whether or not you’re registered for the Open, come in and do the WOD at your regular classes, we will have scaled and modified versions too.  You can still register; just go to games.crossfit.com and select team “CrossFit Interbay.”

Also, we will have a kick-off party Friday night.  There will be beer, other drinks and snacks so even if you do the WOD earlier in the day, come in for the evening classes to cheer on others, have a drink and hang out.  If you are already there when the party starts, stay for a good time :-)

Below are some pictures from previous CFIB Open Kick Off Parties

CFIB Open Kick Off Party

CFIB Open Kick Off Party

Strength:
Back Squat
Set 1 – 5 Reps 75%
Set 2 – 3 Reps 85%
Set 3 – 3 Reps 85%
Set 4 – 2 Reps 85-90%
Set 5 – 2 Reps 85-90%

WOD:
12 Minute AMRAP
3 Deadlift (Mx 225/155, Rx 275/185, FB 315/205, Awesome Sauce 365/225)
15 Wall Balls (20/14)
20 Sit-Ups

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