More More Visitors! Thurs, 9/15
Meet Coach Adam! Wed, 9/14
There are a few new faces at the box including one you will be seeing most often, our new coach, Adam. Recently relocated from Chicago, Adam has been following our website for some time. Destiny brought him to our box. Welcome Adam!
A couple other new faces we hope to see often is Sarah and her husband Christof, from Austria. Sarah, a TRX instructor, is uber fit and is already raising the bar! Willkommen!
Incidentally, we broke in all the new boxes. Don’t worry, however. We cleaned Linda’s, Andrea’s and Christie’s skin and blood off the edges.
Warm up:
- 800m run, un-timed
Mobility:
- Foam roll and stretch , quad, hams, glutes
Strength/Skill:
- Back squat
WOD: For max reps;
While one partner does a 200m walking lunge with sandbag, the other partner does max rep wall balls. Repeat for a total of 400m. Score is total wall ball reps.
Breaking In The Boxes! Tues, 9/13
So long, farewell and MAHALO to Steve and Sherri Lee who are leaving Maui today (Tuesday.) We will do a special honorary WOD with the beautiful new boxes they built for us. It has been wonderful having them around. They are headed back to Outer Edge CrossFit, in Mill Creek, WA, just north of Seattle. Thank you Steve and Sherri!
Mobility:
- Super Frog
Skill/Strength:
- Prowler
- Goals & Goats
WOD: 10-9-8-7-6-5-4-3-2-1
Deadlifts
Box Jumps
Knees to Elbows