Workout of the Day (WOD)

Wednesday 2/8/17 Sad post and Hero WOD today

Today's CFIB blog post is bittersweet.  We are sad to announce that Coach Beth will be leaving CrossFit Interbay's full time coaching staff at the end of this week.  It is bittersweet because despite our sadness, we are excited for Beth to start a new chapter in her life! Coach Beth is leaving the fitness industry and looking forward to working in her original career path of Public Relations.

Friday February 10th will be Beth's last day.  Beth has been with us from the start, helping us paint and prep the gym before we were even open for business.  She was a member and part time coach for the first year we were open and then came on as a full time staff member 5 years ago. Beth is an amazing coach and a great athlete, but above all she is a great person.  Over the years Beth has obtained her CF Level 1, CF Level 2, CF gymnastics certification, and she spent time interning on the CF Level 1 cert. team. 

Beth has created a strong bond with, and helped coach so many people into better athletes. Beth has been a huge part of CrossFit Interbay’s growth and community and will be missed. Luckily, she won’t be far!  Even though she is leaving our coaching staff for now (you may see her at some point down the road on a part time basis), she plans on continuing to train with us and live in the area, plus she is registered for the 2017 CF Open with our gym.  Beth has to get her gainz somewhere and where else than the community and gym she helped to build and grow to love.  So even though Friday is her last day, she will be training side by side with you in the future. Beth will always be part of the CrossFit Interbay family.

This Friday we will be having a special WOD for Beth so please try and make it in.  Friday night we will have drinks at the BoxCar to wish her well in her new career and adventure. 

 Beth helping paint the front lobby before we were open and she put the logo on the wall.   Picture September 2010

Beth helping paint the front lobby before we were open and she put the logo on the wall.   Picture September 2010

 Beth let the spray paint get away from her during the construction.  Picture September 2010

Beth let the spray paint get away from her during the construction.  Picture September 2010

 Beth at our 80's themed anniversary night

Beth at our 80's themed anniversary night

 A little silliness at our 1st ever anniversary party

A little silliness at our 1st ever anniversary party

 Beth has always been a competitor

Beth has always been a competitor

 Beth getting her gainzzzzz

Beth getting her gainzzzzz

 Beth's Kick a$$ face comes out at the WSU vs. UW competition we had

Beth's Kick a$$ face comes out at the WSU vs. UW competition we had

The first Wednesday of each month we will do a Hero WOD.  This month we are doing the 2nd week since we did a repeat WOD last week.  Again, yes these will be scaled for everyone.  We will always scale :-)

WOD:
“Foo”

20 Minute AMRAP
7 Chest-To-Bar Pull-Ups
77 Double-Unders
2 Squat Clean Thrusters (170/125 lbs)
28 Sit-Ups

Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff's Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff's Office for 12 years and had just been promoted to Sergeant Deputy. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.

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