Thursday, July 31, 2014


>> schedule updates:

• Mobwod at 8 a.m. today is canceled due to coach’s injury. Open gym will be held instead.

• Weightlifting at 9 a.m. and 4:30 p.m. and other open gym classes will run as scheduled.



07 2014

Wednesday, July 30, 2014


073014 WOD

A. In 5:00 with teams of up to 5

ME row for calories

Everyone must row; teams may partition any way

B. Bench press – linear week 4

3 x 5

Add 5# to week 3

Subset with 3 x 10 supine rows

C. Five rounds for time:

7 hang power cleans (155/105)

7 pull-ups

7 burpees over barbell

>> Three rounds for time:

7 HPC with DBs

7 ring rows

7 burpees



photo 1

photo 3

Keoni (pictured in full gear in top photo) and his teammate took home first place in a firefighter challenge last weekend on Kauai. For his efforts, he received the largest trophy we’ve ever seen. The events included a hose advance; a high-rise pack carry; tire flip (to simulate moving debris); a sled push (to simulate forcible entry); a sled pull; and a 175-pound dummy transport to simulate victim rescue. Keoni’s CrossFit experience, along with other preparation, served him well. Great job training for the unknown and unknowable! 



07 2014

Tuesday, July 29, 2014

photo 2

photo 1It was such an honor to have Dave and Camille take pictures with us after the Games when most star athletes darted out the back. Dave has kept in touch with Frank after his and Camille’s trip to Maui last year when they trained with us for about a week. It was inspiring to watch Camille’s hard work pay off when she was crowned Fittest Woman in the World on Sunday evening at the close of the 2014 CrossFit Games in Carson, Calif. What an exciting, whirlwind trip! Check out the coverage on ESPN or by visiting the CrossFit Games website. It’s good to know your community at large. Research and learn what you’re a part of by being at an established CrossFit affiliate. There’s nothing quite like the family of people that this Sport of Fitness has fostered. We’re stoked to be CrossFitters!

072914 WOD

A. 4:00 Tabata

Alternating double-unders

Reverse lunges

B. 8:00 EMOM

1 x power clean

1 x push jerk

1 x split jerk

C. In 4:00

Buy in: Run 400 meters


10 box jumps (30/24)

10 bodyweight deadlifts

Three rounds, resting 1:00 between each. Score is rounds and reps of AMRAP. Pick up where you leave off.

>> On-Ramp

In 4:00

Run 400 meters


10 box jumps / step-ups

10 KB deadlifts

Three rounds, resting 1:00 between each. Score is rounds and reps of AMRAP. Pick up where you leave off.



07 2014