Time To Thrust Your Stuff! Mon, May 9
The countdown begins!
Seven days until Coach Gary returns! Gary will be available for private and small group personal training sessions. Put your requests in soon. Twelve days until Greg Amundson will present his goal setting seminar! And the same for our grand one year celebration in our rockin’ box. Thanks to all of you who have expressed interest in helping put on this big event. Here are a few things we will need. If you can loan or gather any of these it will be greatly appreciated. • Large ice chests • Nice water coolers (we’ll pass on the orange igloo’s) • Large buffet-type serving bowls, platters and chaffing dishes (preferably white or metal) • Kiawe wood for the imu • 10’x10′ pop up tents • Camping tents, camping pads and bedding for off island visitors • Sign up for food prep and/or set up help. Mahalo! WOD: (finally!) 5 rounds for time; 10 thrusters 10 bar facing burpees 10 pull upsBack Online! Sat, May 7
Interrupted internet service gave the webmaster the day off Friday. Our apologies for those who missed their fix!
Saturday is the annual Craft Fair at Seabury Hall High School. Due to the many Seabury parents volunteering at the fair we are canceling the 9:00 AM class. Come early for the 8:00 AM so you can make it to the fair before the crowds. Make sure you send Dad’s and kids down to the lower school where there will be plenty of opportunities to make wonderful Mother’s Day gifts. You’ll find Sheila in the painted flower pots booth.
After the warm up we will spend 15 minutes building up to your new 1 rep max back squat.
WOD: AMRAP in 12 minutes;
100m sprint
10 back squats (50% – 60 % max)
5 medicine ball cleans
When it rains it pours…in the box! Thurs May 5
Our box certainly has character. Especially when it rains. Dodging the waterfalls, Monica banged out her clean and jerks with perfect form. Monica is a regular at the 6 AM class and is making amazing gains in the short amount of time she has been a member. Keep it up Monica!
So, as we all get more in tuned with the paleo diet doesn’t it make sense to feed your pets paleo as well? Animals were not meant to eat grains! Thanks to my friend Kris for turning me on to this site;
Feed your pets Paleo!
Thursday’s WOD is a benchmark workout. Be prepared for anything!