• CHRISTMAS EVE (12/24): Condensed holiday schedule with TWO classes – 6 a.m. AND 8:30 a.m.
• CHRISTMAS DAY (12/25): Closed
• NEW YEAR’S EVE (12/31): Condensed holiday schedule with TWO classes – 6 a.m. AND 8:30 a.m.
• NEW YEAR’S DAY (1/1): Condensed holiday schedule with ONE class – 8:30 a.m.
• NEW EARLY-MORNING CLASS TIME: 6 a.m. is moving to 5:45 a.m. on Jan. 6 — the first full week of January (this has been pushed back from Dec. 30)
Here’s a sneak peek of some of the photos we’re sifting through from CFUM’s Coco Christmas Party on Saturday. It doesn’t get much better than a human-size Snuggie, along with a Coco-size Snuggie, plus a few ugly sweaters, lots of great friends and tons of laughs. Mahalo again to Andrea and Scott for graciously hosting; thanks to Anders and Kiera, Kevin and Nova, and Jason, who donated chairs, tables and other supplies; thanks to Lisa for helping with set up and other details; and mahalo to each of you for bringing great food, drinks and gifts. We’ll post a full photo recap later Monday, plus some video footage of Matt’s brief hula performance and the Tiare versus Peter pull-up/push-up showdown. Happy holidays!
122313 WOD
A. Alternating Tabata 4:00
Pick two bodyweight weaknesses; alternate movements in eight-round Tabata
B. Back squat – Wendler week 4; month 3 [ DELOAD ]
40% x 5
50% x 5
60% x 5
C. In 2:30
Run 200 meters
21 double unders
7 strict pull-ups
ME overhead squats (95/65)
Complete four rounds, resting 1:00 between each. Score is OHS.
>> On-Ramp
In 2:30
Run 200 meters
21 doulbe-under attempts or 63 single-unders
7 ring rows
ME overhead squats (#15-45 or PVC) or air squats
Complete three rounds, resting 1:oo between each. Score is squats.
Traesyn, our youngest UBC lifter at 14, is quickly progressing. Watch for this amazingly athletic young man (who also happens to be Gabby’s son, so it makes sense that he’s so strong and fast) — he’s on his way to great things.
122113 WOD
A. AMRAP 5:00 with teams of two:
100-meter run with med ball (pass at 50 meters)
20 MB over bar (10/side)
20 MB passes
20 MB sit-ups
B. Stretch
C. For time: *
400-meter run
50 sit-ups
40 burpees
30 Russian kettlebell swings (53/35)
20 wall balls (20/14)
10 L-sit pull-ups
20 wall balls
30 Russian kettlebell swings
40 burpees
50 sit-ups
* So I know you’re already looking at this WOD and saying, “WTH: 80 burpees AND wall balls?!” Here’s the thing: We have a condensed holiday schedule Tuesday. We have Wednesday off. So suck it up because I know we’re not going Whole 30 for the holidays. Get in the gym and give it all you got!
>> On-Ramp
For time:
200-meter run
25 sit-ups
20 burpees
15 kettlebell swings
10 DB thrusters
5 ring rows / pull-ups
10 DB thrusters
15 kettlebell swings
20 burpees
25 sit-ups
200-meter run
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WHEN: 6:30 p.m. TONIGHT until 2014 (kidding; until pau)
WHERE: Andrea’s house in Makawao; text Kehau for directions 808 281 6925
WHAT: CFUM CHRISTMAS PARTY, featuring one of the cutest dogs alive, Coco (Andrea’s princess)
BRING: Sides, desserts, salad, BYOB, $10-15 gift for White Elephant. Can’t do any of those things? Come anyway
WEAR: Everyone is encouraged to dress up (this means different things to different people), but Frank is leading a not-so-secret Ugly Sweater rebellion. Again: Can’t do it? Dress however you want. We’d rather see you than not see you. It’s a great opportunity to meet members from other classes and to spend much-needed quality time with your favorite coaches and friends. See you there!
