Baseline Time! Mon, 11/28
From Saturday’s WOD in the park. FUN!
We are going to continue to get some benchmarks for your journals.
Warm Up:
Group stretch
With a partner run 400m passing a medicine ball
Mobility/Skill: Level 1 Testing and “Baseline”
Max reps burpees in 1 minute, then…
Max reps Wall Balls, then…
Baseline:
- 500m Row
- 40 air squats
- 30 sit ups
- 20 push ups
- 10 pull ups
Sat, 11/26
Coach Adam is all happy because he just accomplished one of the goals he had listed on the board. Adam linked five muscle ups on Wednesday evening. Way to go Adam! If you don’t have a goal or two listed, and are working on, get them up on your square!
Warm Up:
Group warm up
One for the charts
Mobility/Skill
10 minutes double under practice
Hamstring and quad stretches
WOD: 2 rounds for time:
200m backwards run
200m walking lunge
200m run
50 burpees
Fri, 11/25
Thanksgiving Day is a day set aside each year for giving thanks and to count our blessings. My gratitude list feels especially long this year. I am eternally grateful to my wonderful husband and son, my entire extended family, and my dear friends (especially the ones who have us over on Thanksgiving so I don’t have to cook!) But this year I have another reason to feel exceptionally blessed. Our growing CrossFit ohana is a fabulous community to be a part of. It’s a gift to go to work everyday. I’m deeply grateful for every awesome athlete that walks into the box. – Coach Kaye
Fun shots of the Thanksgiving WOD
Coach Christie leads the team 800m OH walk.
Friday class schedule
Lo’kahi (teamwork)
Farewell to our friend Dave Kruse of Seattle. It’s been a great week!Friday class schedule
6:00 AM and 8:00 AM classes only!
No daycare? No excuses! Bring the kids. Adam will watch them!