31 Heros WOD Here on Sept 3rd. Tues, Aug 16

On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011, with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.

The workout promises to be a unique Hero WOD (TBA.) Thirty one of America’s bravest have made the ultimate sacrifice for our sake. We can all agree that no workout will ever be enough to say thank you, but among this community it is our version of the “moment of silence”, a small way we can honor those that have gone before us. We hope you’ll join us for this moment of silence.   More info here and at the box.  Start collecting your donations today! The member who raises the most in donations over $1,000 will receive a free month’s membership.

Welcome Eric! From CrossFit West Sacramento

And a huge mahalo for making the drive all the way from Ka’anapali! Eric has been doing CrossFit for only a few months. We should have know his form would be awesome since we met one of his fabulous coaches, Jeff Puliz, last month during his visit to our box.  After the WOD Eric went to Komoda’s Bakery in Makawao to get his pregnant wife a “doughnut on a stick.” Hmmm…. no comment from the paleo gallery.

8:00 AM class special warm up for Kaimana’s birthday…

Another great WOD awaits you…
Warm up:

• DROM and foam rolling
• Pull out the PROWLERS! (Ear plugs provided!)
• Hali’imaile Maile

WOD: 5 rounds for time;

• 5 deadlifts
• 7 clapping push ups (scaling options abound)
• 9 bar facing burpees

This WOD incorporates our deadlift strength training for the week so shoot for a weight that challenges you for five reps. This should be around 75%+ of your 1 RM. (depending on your experience and form of course!)