July 2013
**CLASSES CANCELED DUE TO STORM ***
Paia set up sandbags yesterday in preparation for Flossie. [ Leah Honma photo ]
>> Flossie to bring high wind, heavy rain
With the heavy rain and high surf expected from Tropical Storm Flossie, the county is closing offices, flights are grounded and shelters are open. Please take care to prepare yourself and your loved ones.
Frank and I are stuck at LAX, along with Mark, co-owner of Maui CrossFit Extreme, as we wait for flights to reopen. Multiple airlines have canceled or moved Hawaii flights due to the storm.
Please check the website for an updated class schedule as news about the storm unfolds. Thank you for your patience and understanding!
Due to Flossie, we will CANCEL the following classes. Others are on hold (PENDING) as we wait for storm updates:
MONDAY
• 4:30 P.M. MONDAY
• 5:30 P.M. MONDAY
TUESDAY
• 6 A.M. TUESDAY
• 8 A.M. TUESDAY
• 5:30 P.M. TUESDAY
PENDING
9 A.M. TUESDAY
4:30 P.M. TUESDAY
Monday, July 29, 2013
THREE’S A CHARM FOR FRONING
Rich Froning Jr. earned the title of “The Fittest Man in the World” with his third consecutive win at the Reebok CrossFit Games in Carson, Calif., on Sunday. Samantha Briggs won for the women. We have exciting photos from our time at the Games, but the hotel Internet isn’t cooperating. Can’t wait to get home and tell you all about it. Next year: CFUM field trip!
For full coverage, visit: 2013 Reebok CrossFit Games
072913 WOD
A. Three rounds NFT
100-meter run
10 hollow rocks
1:00 front plank hold
B. Back squat
3 x 5
Add 10# to last time; if you missed it, do not increase
C. In 10:00
30 overhead squats (135/95)
AMRAP in remaining time:
20 double-unders
10 deadlifts (with same load)
5 knees-to-elbows
Score is rounds and reps of AMRAP
>> Compare to workout on 011813