Saturday, Oct. 29, 2016

SCHEDULE NOTICE: We will have no 7 a.m. competition class today due to the Fittest on the Valley competition in Wailuku. Regular group class will be held from 8 to 9 a.m. Open gym is dependent on coach. Please come down to cheer on our athletes competing in the two-day event Saturday and Sunday at All Kine CrossFit in Wailuku; heats start at 7 a.m. Athletes include Coach Frank (men’s RX), Coach John (masters men), Andrea (masters women), Keoni (men’s RX), Daniel (men’s standard); and first-time individual competitors: Evan (men’s standard), Kelsie (women’s standard) and Mariah (women’s standard). We love each of you and we’re so proud of your commitment and courage. Know that this competition doesn’t determine your identity, worth or value; we are impressed by the excellence and balance you show in all areas of your life! Now have some fun and make some memories — this experience will be over before you know it.

102916 WOD

A. Warmup – coach’s choice

B. Mobility + movement prep

C. “Nancy”

Five rounds for time:

400-meter run

15 overhead squats (95/65)

-> Optional team workout:

Teams of two alternate full rounds to complete three rounds each of the following:

400-meter run

15 OHS (choose weight)

>> On-Ramp

Four rounds for time:

300-meter run

15 front squats or PVC OHS