Monday, Dec. 9, 2013

Welcome December Basics grads (from left): Susan, Jen, sisters and Kamehameha students Ilima and Mehana, Hannah and Kalei! We’re stoked to have you onboard.

120913 WOD

A. In 5:00 with teams of two:

1) Run 100-meters, 20 double-unders

2) Side plank hold

Switching sides and partners; if plank drops before 1 finishes, 5 burpee penalty

B. Back squat – Wendler week 2; month 3

70% x 3

80% x 3

90% x 3+

C. For time:

21-15-9

Overhead squats (95/65)

Pull-ups

EMOM: 3 burpees

>> On-Ramp

For time:

15-12-9

OHS AHAP

Ring rows

EMOM: 1 burpee

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CONGRATULATIONS, TIARE, TOBY AND KIM T.K.!

Congratulations to Tiare and Toby, who completed the weekend’s CF Level 1 Trainers Certification course at Hardass Fitness on Oahu. Games competitor Matt Chan led the two-day seminar, along with other HQ staff. Also, congratulations to Kim T.K., who recently passed her L1 Trainers Certification course test while on vacation in Europe. We’re so proud of you all! Great work expanding your CrossFit knowledge and representing Upcountry along the way!

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HAPPY BIRTHDAY, ARIANNA!

Arianna comes from a superfit family. With Theresa as her mom, it’s no wonder the paddler has fitness in the genes. The mom-and-daughter duo can be seen in action during many a morning WOD. Together, they make the cutest team we know. Beyond natural speed and strength, Arianna is sweet, funny and down-to-earth; she’s always a joy to be around. We’re blessed to have you at the gym, and we wish you a very happy birthday today! Burpees or weighted vest — show up at the box and decide which birthday gift you’d like to receive!