Monday, August 10, 2015

Congratulations to Patti and Matt for completing their Level 1 certifications over the weekend at Hardass Fitness on Oahu! Experiencing this seminar lays the foundation for better instruction and execution of CrossFit movements, standards and concepts. We’ve never known anyone to regret taking this exciting course! Way to take it to the next level, guys. We are proud of you!

081015 WOD

A. Every 3:00 for 9:00

Run 200 meters

10 box jump-overs

5 strict pull-ups

B. Back squat every 2:00 for 10:00

(Take about 5:00 to warm up)

Set 1: 6 reps @ 65%

Set 2: 4 reps @ 75%

Set 3: 2 reps @ 85%

Set 4: 2 reps @ 90%

Set 5: 3-5 reps @ 85%

C. 10:00 AMRAP

3 front squats (155/105)

5 burpees

8 toes-t0-bar

Metcon by CrossFit of Fremont

>> On-Ramp

10:00 AMRAP

3 front squats AHAP / air squats

5 modified burpees

8 leg raises / v-ups / sit-ups

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MANDATORY VA GAMES MEETING

Mandatory VA Games meeting at 6:30 a.m. THIS Saturday. You MUST let a coach know 48 hours in advance if you are not able to attend. For non-VA Games competitors: Please continue to attend comp classes on Saturday; we need everyone full force as we approach multiple events this fall!