Time For A Hero WOD! Mon, June 20
Free Intro Every Saturday! Sat, June 18
Join in on the fun every Saturday at our upcountry location in Haliimaile at 8:00 AM. We promise you a good time!
WOD: 7 rounds for time:
30 double unders (100 singles)
10 one arm DB push press (each arm)
10 rock-n-roll sit ups
10 wall balls
Welcome Ryan! Fri, June 17
Hey everyone, please welcome Ryan, our new custodian! Ryan has just arrived from Glacier, WA. As Ryan learns the basic fundamental moves of CrossFit he will also be keeping the box in tip-top shape. Haven’t you noticed the difference already! Great to have you Ryan!
Our recent tug-o-war warms ups were a blast! And we quickly learned who’s team to be on next time! Lisa and Holley gaining ground.
Warm up:
DROM
Med ball cleans
Skill Set:
Clean Pull
Clean & Jerk
WOD: For Time:
50 Box Jumps
40 Barbell Lunges (20 each leg)
30 Burpees
20 Clean & Jerks
10 Kick to Handstand
Cool Down:
Easy 800m run
Active stretching