Workout of the Day (WOD)

Friday 4/6/18 Thank you for the memories

This is officially my last blog post and last WOD I'm programming with CrossFit Interbay.  Aleta and Kyle will be taking over both on Monday.

I don't have anything more to add that we haven't already said in the email we sent everyone, what we've been talking to each of you in person and what will be said at the going away party soon.....what what!!!!!!!! raising the roof, raising the roof.  Did someone say party?????

So I'll end my last post with just a few pictures over the years.(ok, I'm posting a lot of pictures)

Thank you for letting Erin, Taryn, Veronica, Liam and myself into your lives.  
Make your everyday life an inspired life.
With all our love,
Ron & Erin

Erin and the kids painting our front office before the grand opening in 2010

Erin and the kids painting our front office before the grand opening in 2010

Coach E showing off her Gainz

Coach E showing off her Gainz

Just another day, not even a theme day but I loved the outfit

Just another day, not even a theme day but I loved the outfit

The early days

The early days

Humble brag, Ron with abs and I'm running

Humble brag, Ron with abs and I'm running

Proper coaching attire

Proper coaching attire

ouch oh walk.jpg
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Coach E with her laser focus

Coach E with her laser focus

Remember we will always be Mr. and Mrs. Totally Awesome

Remember we will always be Mr. and Mrs. Totally Awesome

One of our Seven Toys for Tots Competitions

One of our Seven Toys for Tots Competitions

An earlier coaches Christmas Card

An earlier coaches Christmas Card

The gyms first Apple Cup Battle

The gyms first Apple Cup Battle

Heading out to the CFIB Halloween Party

Heading out to the CFIB Halloween Party

Coach E always threw around big weight but look at our old racks

Coach E always threw around big weight but look at our old racks

the outfit helps with PR's

the outfit helps with PR's

Anniversary Party Picture

Anniversary Party Picture

Another Anniversary Party

Another Anniversary Party

Another Anniversary Party

Another Anniversary Party

Anniversary Party with a baby bump

Anniversary Party with a baby bump

Anniversary Party Post Baby 

Anniversary Party Post Baby 

We attended many wedding through the gym, I've officiated 3 of them and we've been in others.  Here is one

We attended many wedding through the gym, I've officiated 3 of them and we've been in others.  Here is one

We bring the party ya'll

We bring the party ya'll

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wedding 2.jpg
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party party.jpg
Regional's, Coach E Cheering everyone on while Ron is figuring out what the team needs to do next

Regional's, Coach E Cheering everyone on while Ron is figuring out what the team needs to do next

The first year our team made it to Regional's

The first year our team made it to Regional's

Another year the gym made it to regionals as a team

Another year the gym made it to regionals as a team

Me caught at the Toys for Tots competition, I loved every day we had the gym

Me caught at the Toys for Tots competition, I loved every day we had the gym

Coach E truly cherished the friendship and time she had with each one of you

Coach E truly cherished the friendship and time she had with each one of you

It was a family affair for us

It was a family affair for us

Strength:
15 Minutes to hit a heavy double with
Back Squat

WOD:
15 Burpees
15 Clean & Jerk (Mx 95/65, Rx 115/75, Rx+ 135/95, FB 155/105)
15 Burpees
15 Push Press
15 Burpees
15 Front Squats
15 Burpees
*You must use the same barbell for all three barbell exercises.
*20 Minute time cap

Of course I have to end the blog with videos, I couldn't just pick out one so I'm posting a handful of videos from over the years.

Today's Workout



Tomorrow's Workout