Monday, Nov. 10, 2014

Great work to our athletes Kaikaika, Nikki, Matt and Keoni who completed the CrossFit Invictus Athletes Training Camp 2014 at CrossFit 808 in Honolulu from Nov. 7-9. We can’t wait to share all that we’ve learned!

111014 WOD

A. Three rounds NFT

250-meter row

10 hollow rocks

7 arch rocks

5 wall squats

B. Back squat – DELOAD WEEK

40% x 5

50% x 5

60% x 5

C. In 2:30

Run 200 meters

10 box jump-overs (24/20)

5 knees-to-elbows

ME Russian kettlebell swings (70/53)

Four rounds, resting 1:00 between each. Score is KBs.

>> On-Ramp

Modifications will be posted on whiteboard

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TUESDAY HOLIDAY SCHEDULE

We will have a condensed schedule on Tuesday due to Veterans Day. Classes will be posted soon.