In observance of Veterans Day on Monday, Nov. 11, we will run a condensed schedule of 8 a.m. and 4:30 p.m. classes ONLY. A Hero WOD will be posted Sunday night. We will make up back squats Tuesday. Spread the word about the condensed holiday schedule. See you Monday!
Calling all CFUM members: It’s the second to the last swim class of the year. All levels are welcome to participate in our CrossFit swim class led by seasoned coach Emalia. She’s worked everyone from competitive athletes to those who are scared to blow bubbles under water. The class has gotten rave reviews. Catch it while you can!
WHEN: 9 a.m. (please be prompt to reserve lanes) today, Nov. 9
WHAT: All-levels CFUM-member swim class
WHERE: Pukalani Pool
BRING: Goggles if you have them
Someone left an astronaut costume at the gym, so we practiced our space snatches. Our lost and found just got very interesting.
110913 WOD
A. Group warmup
B. Stretch
C. In 15:00
Run 800 meters
Then AMRAP
10 box jumps (24/20)
10 wall balls (20/14) to 10′ target
10 American kettlebell swings (53/35)
Score is rounds and reps of AMRAP.
>> On-Ramp
In 10:00
Run 400 meters
10 step-ups
10 dumbbell thrusters or air squats
10 Russian kettlebell swings
Score is rounds and reps of AMRAP.
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Lianne has been working out with us for a month; she’s traveling back home to Alberta, Canada, at 3 p.m. Saturday — after she does the 9 a.m. WOD. It’s been awesome having her at the box. She always charges hard and her movements are legit! Thanks for training with us, Lianne!
