Workout of the Day (WOD)

Thursday 2/8/18

As you know the 2018 CrossFit Open starts in a couple of weeks.  Whether or not you’re registered for the Open, come in for the Open WOD's to do the workout your regular classes, we will have scaled and modified versions of all workouts too.  Now even if you have no intentions of going to the CrossFit Games, the Open is a good benchmark to set for yourself and see how you perform year after year.  This is as black and white as you can get with seeing how your fitness has grown.  You can still register; just go to and select team & Affiliate “CrossFit Interbay.”

Also, we will have a kick-off party Friday night February 23rd.  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

party 3.jpg
party 1.jpg
party 2.jpg
party 4.jpg
party 5.jpg

4 Sets of 7 Reps 65-75% 1RM

5 Rounds
10 Ring Dips
12 Push Press (Mx 75/55, Rx 95/65, Rx+ 115/75)
15 Hollow Rocks

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