Saturday, March 25, 2017

Friday Night Lights 2017 was a success! Mahalo to Nikki for organizing and to Theresa for all the support, along with Brent, David, Kyle, Nate, Liane, Lily and Naomi for BBQ planning. Thanks to the volunteers and judges; this wouldn’t have been possible without you. And big shoutout to Frank for all the work he puts into the gym and its people. We wouldn’t be who we are without our fearless leader! Thank God for no more dumbbells . . . until next year! PS. Please remember to submit your score by 1 p.m. HST on Monday.

032517 WOD

A. Every 90 seconds for 12 minutes (2 sets of each):

Station 1: 60 seconds of reverse snow angels (slow and controlled)

Station 2: 60 seconds of side plank hold (left)

Station 3: 60 seconds of band pull-aparts

Station 4: 60 seconds of side plank hold (right)

B. Every 5:00 for 25:00

Run 400 meters or row 500 meters

8 handstand push-ups

12 toes-to-bar

16 push-ups

Record splits for each set

Programming by CrossFit Invictus

>> On-Ramp

Halve reps