Lot’s Coming! Tues 9/6

We have some great events coming up!

First, its great having John hanging around the box…. He’s a true Firebreather!

• On Sunday we will be hosting a special 9/11 WOD with special guests!! More to come…

• This Saturday the new class addition starts. We will run a class at both 7:30 and 8:30 AM.
• Saturday, September 17 at 5 PM,  Fight Gone Bad 6 at CrossFit RFM in Wailuku

• Starting next week you must sign up online for classes so this week you will have the opportunity to practice and get your online account established. You can sign up for the whole week in advance if you know which classes you will be attending.

We had another visitor pop in.  He was actually getting his surf board repaired at Ding King across the road and noticed our sign.  Vincent Paquin, from Montreal, Canada, came to check out the box.  It turns out Vincent is a Weightlifting National Champion medalist in Canada and has worked with some of the best athletes across the country. Vincent shared some of his techniques which we will practice before the WOD.

Snatch progressions:
power snatch from the hip + hang power snatch + hang snatch

WOD: AMRAP 20 minutes;
200m run
5 toes to bar
10 wall balls
15 KB swings