Workout of the Day (WOD)

Wednesday 9/20/17

A date is set!!!!!!!  MARK YOUR CALENDAR FOR OCTOBER 14TH FOR CROSSFIT INTERBAY'S 7 YEAR ANNIVERSARY PARTY!!!!!!!!!!!!!!!!!!!!  That's right, we are celebrating in a big way.  This is always a fun party, there will be music, lots to drink, food, good people and always a photo booth :-)

Here are some pictures from our previous parties & events, so you know we like to have a good time :) 

We are still determining the venue, either at the gym or taking it on the road like last year, but we have confirmed the date of October 14th.  FYI there isn't a home UW game that weekend.  

What amazing pictures will come from this years event.  Here are a few from previous  years.

anniversary party 2.jpg
anniversary party 4.jpg
CFIB_5thAnniversary-90.jpg
CFIB_5thAnniversary-176.jpg
crossfitinterbay2016atpercys057.jpg
crossfitinterbay2016atpercys079.jpg
crossfitinterbay2016atpercys085.jpg
tg6.jpg
80s2.jpg
80s1.jpg

Strength:
Reverse Lunges
3 Sets of 5 Reps per leg holding the weight in the front rack

WOD:
10 Rounds
Wall Balls (20/14, 10ft/9ft.  Rx 10 Wall Balls, Rx+ & FB 15 Wall Balls)
5 Pull-Ups (FB 5/3 Strict Pull-Ups)

OMG, I can't believe this movie is 30 years old.

Monday 9/18/17

Brad found the least scenic spot he stopped at in Iceland. Luckily, he was inspired to handstand. 

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Strength:
Back Squat
3 Sets of 3 Reps @ 85-90% 1RM

WOD:
3 Rounds
4 Minute AMRAP
20 Burpees
20 KB Swings (55/35)
Max Reps Push Press (Mx 75/65, Rx 95/65, Rx+ 115/75, FB HSPU)
*Rest 2 Minutes after each 4 minute AMRAP Round