Friday, Jan. 29, 2016

>> aloha, coach holley: feb. 5!

We will be having a farewell party for Coach Holley, who’s moving to San Diego on Feb. 11, at 6:30 p.m. Friday, Feb. 5, at the box. Come attend one of her final classes at 4:30 and 5:30 p.m. that evening. Stay after for a casual potluck, bbq and byob hangout time.

Holley has helped make Upcountry a healthier place to live. She has offered consistent and supportive coaching; she’s guided several of our paleo diet challenges; and she’s been an inspiration to all who know her story. This former triathlete has overcome several debilitating injuries to show that CrossFit modifications and movement can overcome even the toughest setbacks.

We’re thankful for all she’s done, and all she is. Please join us sending her off with aloha!

012916 WOD

A. 7:00 AMRAP

5 burpee broad jumps

10 glute hip bridges

20 alternating Russian step-ups

B. Deadlift

Take 15 minutes to build to a heavy set of three reps; record it. Do 10 press-ups between working sets.

C. 10:00 AMRAP

5 handstand push-ups

10 alternating pistols

5 chest-to-bar pull-ups

100-meter run

>> On-Ramp

8:00 AMRAP

5 DB seated presses or modified HSPU

10 reverse lunges

5 ring rows

100-meter run

D. Three rounds of the following:

0:30 KB oblique side bends (5 consecutive per side, then switch sides)

0:30 rest

0:30 flutter kicks

0:30 rest