WOD (Workout of the Day)

Happy Birthday to the beauty and the brains behind our gym (plus she is really strong). We are all very thankful for you and I am proud to have you as my wife and best friend.

We love you Kehau! 

Yigit from 5:45 a.m. coined the phrase, “Mediocre at best,” in reference to his CrossFitting. We love this guy. He is hilarious. And he’s far better than mediocre. At least a 6 out of 10, for sure.

022818 WOD

A. Group warmup

B. Skill

10-12 minutes of pull-up technique / practice

C. Three rounds for time:

400-meter run

21 American KB swings (53/35)

12 pull-ups

Rest 2:00 after each round; record total time.

D. Cash out

4:00 Tabata

hollow hold + alternating v-ups

4:00 Tabata

superman hold + alternating with arch-ups