crossfit hawaii

It’s Time For TRX… With Sarah! Tues, 10/11

The 8:00 AM gang about to tackle the Sugar House Half Mile!
…and yes, they all came out of the CrossFit Mobile!
 
Dru and Greg paid us a visit from CrossFit Ewa Beach on Oahu. Greg is stationed in Afghanistan and is on tour leave. He follows our site from the rugged mountains of Afghanistan.  We were honored to have you guys here today!
Sarah leads the 9:00 AM crew including her husband Kristof.  Sarah is a TRX instructor and will be taking us through one of her TRX routines Tuesday!! Come check it out at both 8 & 9 AM!
 Sheila points out the finish line for Iwa, who sets her first benchmark Sugar Hause Half Mile. Way to go Iwa!

TRX Tuesday!
Sarah will lead us through a TRX workout. Come check it out!!

Bring Your Family And Friends! Sat, 10/8

Bring Friends and Get a FREE T-Shirt!

Every Saturday at the box is FREE INTRO day! Guests are invited to come try a workout during both scheduled classes, 7:30 and 8:30 AM.  The member who brings in the most number of guests will receive a free t-shirt!

Warm Up: 2 rounds:
200m run
30 mountain climbers
10 kick to handstand
Mobility:
5 minute squat test
WOD: Tabata These!
Double Unders
Toes Thru Rings
Weighted walking lunges
8x 20 sec of work followed by 10 seconds of rest in each of the three movements for a total of 12 minutes. Score is the lowest reps of each.

 

Pushing Adam Around! Fri, 10/7

Sometimes we just have too much fun! Scenes from Thursday’s prowler WOD in the park.

“Pushing Adam Around!”
Outdoor Inversions.
 

So, missing your white rice? Read this!

Power Quarter Hour:
Bench press

Warm Up:
1000m row
Power snatch, snatch balance, snatch

Mobility/Skill:
Anterior hip stretches
L-sits

WOD: “Helton” 3 rounds for time:
800m run
30 DB squat cleans
30 burpees

5 6 7 8 9