Saturday, March 28, 2015

photo 2(16)

It was so much fun hanging out with you folks Friday night. Thanks for coming out to celebrate the end of the CrossFit Games Open season and Frank’s birthday. Here’s to making even more great memories together! (Photo by Nate M.)

032815 WOD

A. Group warmup

B. Stretch

C. For time, in teams of two, with only one partner working at a time to complete four rounds each of the following:

300-meter run

10 box jump-overs (24/20)

10 pull-ups

>> On-Ramp

Modifications will be posted at the gym


photo 1(14)Do you think Frank was surprised about his birthday? “Why are people bringing balloons for the end of the Open potluck?” he asked. We’re not sure if he was on to us or not. All we can be certain of is that any one of us could’ve done a better job at the cake handwriting, done by a baker at a healthy food store. Thanks again for coming out to celebrate! We had an awesome time.



03 2015

Friday, March 27, 2015

photo(884)One more open workout to go, gang! We got this!

POTLUCK TONIGHT: We will have a potluck around 6:30 tonight at the box to celebrate the end of the 2015 CrossFit Games Open Workout season. Please bring precooked food, as the weather will prohibit us from using the outdoor grill. We are getting kalua pig and teriyaki chicken; feel free to bring other types of meat, sides, desserts, pupu, etc. Also, BYOB, keeping in mind that this is a family-friendly event.

We encourage everyone to attend — even if you didn’t do the Open. For Open athletes, try to plan on doing your workout Friday evening so we can train as a team. Let’s get together to mark another season of fitness!

032715 WOD

A. Coach’s choice

B. Good mornings

4 x 10

Stay light; work on keeping an active midline, driving hips back

C. CrossFit Games Open workout 15.5


For time:


Calorie row

Thrusters (dumbbell or barbell)


For time:


Calorie row

Thrusters (95/65) *

* Weights for scaled / masters divisions will be posted on the whiteboard



03 2015

Thursday, March 26, 2015


032615 WOD

A. 5:00 AMRAP

100-meter run

150-meter row

30 double-unders / 60 single-unders

B. Five rounds for max reps

1:00 alternating single-arm dumbbell snatches (50/35)

0:30 rest

1:00 box jumps (24/20)

0:30 rest

1:00 row for calories

0:30 rest

>> On-Ramp

Three rounds for max reps

1:00 alternating single-arm dumbbell snatches AHAP

0:30 rest

1:00 step-ups

0:30 rest

1:00 row for calories

0:30 rest

C. Mobility

1. Lacrosse ball in upper trap / neck (1:00 / side)

2. Lacrosse ball in pec (1:00 / side)

3. Hip opener lunge into pigeon (2:00/side)




03 2015