Lot’s Coming! Tues 9/6
- On Sunday we will be hosting a special 9/11 WOD with special guests!! More to come…
- This Saturday the new class addition starts. We will run a class at both 7:30 and 8:30 AM.
- Saturday, September 17 at 5 PM, Fight Gone Bad 6 at CrossFit RFM in Wailuku
- Starting next week you must sign up online for classes so this week you will have the opportunity to practice and get your online account established. You can sign up for the whole week in advance if you know which classes you will be attending.
Box is Closed on Labor Day, Sept 5
There will be no classes Monday morning. As promised, here are a few ideas for those of you who cannot bare the thought of taking another rest day!
3 rounds of:
100m sprint, Rest same amount of time you finished the sprint
200m sprint, Rest same amount of time you finished the sprint
300m sprint, Rest same amount of time you finished the sprint
(Source: Crossfit Endurance)
0:45 sprint, 0:45 recover
1:30 sprint, 1:30 recover
3:00 sprint, 3:00 recover
6:00 sprint, 6:00 recover
3:00 sprint, 3:00 recover
1:30 sprint, 1:30 recover
0:45 sprint, 0:45 recover
(Source: Crossfit Endurance)
1 round Tabata uphill sprints (20:10 x 8) or on treadmill 12% grade
(Source: Crossfit Endurance)
Painstorm XXIV
Run 100m
50 burpees
Run 200m
100 pushups
Run 300m
150 walking lunges
Run 400m
200 squats
Run 300m
150 walking lunges
Run 200m
100 pushups
Run 100m
50 burpees
(Source: CF London / CF Central Scotland / BrandX CF)
Ivan the Terrible
90 seconds of jumping rope
50 lunges
50 pushups
50 situps
90 seconds of jumping rope
40 lunges
40 pushups
40 situps
90 seconds of jumping rope
30 lunges
30 pushups
30 situps
90 seconds of jumping rope
20 lunges
20 pushups
20 situps
90 seconds of jumping rope
10 lunges
10 pushups
10 situps
(Source: Ian Carver)
31 Heroes + Super Nova! Sat 9/3
Waiting all night for internet service only to find out it was the router….. my apologies for the late post.
Welcome Kristofer from San Jose! Kristofer, having never done a weighted pull up, learned he could pull a 35# dumbbell with him to the bar. Nice work Kris!
And Super Nova even surprised herself, making it look too easy with a 15# dumbbell. Nice going Super Nova!
31Heroes WOD Starts at 8:00 AM!
“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score – Total # of reps
On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. While we’d like to leave the responsibility of announcing their names to their families & the DoD, for now we will honor them by mentioning their roles in our military. They were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Aircrewmen, three Air Force Special Tactics Operators, and one Military Working Dog.
These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.
The 31 Americans were not the only ones that died as heroes that day. While the funds raised through the 31Heroes event will benefit the families of the men listed above, we cannot forget the sacrifice of our Afghan comrades. Seven Afghan commandos and one Afghan interpreter were also killed in action and we cannot look past their sacrifice. They too are heroes and we thank them and honor them and their families.