Saturday, June 6, 2015

Doesn’t this guy look like one of the nicest people you’ve ever seen? We love Kaikaika and all of our nice people! We are really blessed with a box of athletes who care about inner health just as much as they appreciate outward fitness. Keep up the kindness; it will go further than PRs ever will.

NO OPEN GYM TODAY: We will not have open gym from 9 to 11 a.m. today due to Make-A-Wish Hawaii’s project with volunteers from CrossFit Upcountry and other area CrossFits. Our 8 a.m. class will remain as scheduled.

060615 WOD

A. EMOM 9:00

Min 1: 100-meter run

Min 2: 15 leg raises

Min 3: 10-15 box jumps

B. For time:

20 ground to overhead (95/65)

800-meter run

20 ground to overhead

800-meter run

Courtesy: Outlaw CrossFit

>> On-Ramp

10 ground to overhead

400-meter run

10 ground to overhead

400-meter run

C. Mobility

1:00 tricep smash / side / person

1:00 quad smash / side / person

|||—|||

MAKE-A-WISH UPCOUNTRY!

WHO: You! Athletes from CrossFit Upcountry and other area CrossFits (come hang out with our friends from Lahaina CrossFit!)

WHEN: 8 a.m. to 6 p.m. today (Saturday); CrossFit Upcountry volunteers will be there from about 9:30 a.m. until whenever

WHAT: Help build a playground for 8-year-old Ryder at his Pukalani home with Make-A-Wish Hawaii

WHERE: Pukalani home

WHY: Because we can

HOW: Text Kehau for directions; come any time

Local CrossFitters are invited to volunteer today with Make-A-Wish Hawaii to construct a backyard playground for 8-year-old Ryder at his Pukalani home. Helpers will be showing up from 8 a.m to 6 p.m. (or when the project is pau); we will head over there after our 8 a.m. class. Ryder and family will be away during the construction time; they will be surprised on Sunday during a private reveal event. Text Kehau for the address to volunteer Saturday; any amount of time will help. KKHS alumni have a special connection to the project — Ryder’s dad is a class of 2000 graduate. We are certain you will be filled by pouring out your time and energy for this volunteer effort. We know there are many worthy causes out there, but if we can help one person, we make an impact. We hope to see you there!