Four Season at Manele Bay a CrossFitter’s Dream! Mon, 9/26
The Four Season’s Resort at Manele Bay on Lanai is a CrossFitter’s dream! Swimming in a calm pristine bay, a beautiful sandy beach for sprints, a salt water pool, a breakfast buffet that makes eating paleo so easy AND a fitness center complete with dumbbells, a barbell AND bumper plates. Ahhhh, what a fabulous weekend. And now it’s back to the dirty old funky box in the pineapple farm. Heavy sigh.The fitness center has a killer view and yoga too.Be careful what you wish for. We had a few requests lately for more walking lunges… Warm Up:200m jog500m row50 push ups50 sit ups50 OHS w/PVCMobility:Power YogaStrength/Skill:Bench PressWOD: Blake: 4 rounds for time;100 ft walking lunge w/45 lb plate OH30 box jumps20 wall balls10 HSPU
Free Intro Every Saturday! 9/24
Curious about CrossFit?
Here’s your chance to come try!
Every Saturday at 7:30 and 8:30 AM!
Saturday’s WOD is the “Adam Surprise!”Thank Adam For This! Fri, 9/23
Jason and CJ go head to head during “Jackie.” Diane and Gabby too!
Warm Up:
500m row
Burgener
Mobility:
SMR w/ foam roller: soleus rock & roll; center quad rock & roll, side roll
Strength/Skill:
Press
WOD: Adam’s Great Idea, a Rob Orlando special! For time;
15 ground to overhead
“Helen” 3 rounds of:
•400m run
•21 KB swings
•12 pull ups
15 ground to overhead