New Class! Thurs, Feb 24
We’ve added a class to the schedule. Saturday mornings at 9:00 AM there will be a regular WOD in addition to the free intro class. Yes, Eric, you get to sleep in!
Warm up of Coaches Amber and Karen’s choice
WOD: AMRAP in 15 minutes;
Run 100m
5 HPC
10 push press
15 box jumps
Using the same bar, go right from your last hang power clean to your push press. If uncertain ask the coaches for help in deciding the appropriate weight for you.
Wed, Feb 23
Uma made it to her first official WOD Tuesday. It was a challenge to hold her back! Nice work Uma! When you are in the mood for Indian food talk to Uma. She’ll cook dinner for your family and your guests. She’s the best!
Let’s try out all the new jump ropes!
WOD: 3 rounds for time:
60 double unders
40 sandbag squats
20 KB swings
10 medicine ball cleans
Congratulations Sheila! Tues, Feb 22
Sheila was on Oahu this weekend to run the Great Aloha Run in Honolulu. Sheila reports feeling strong through the 8.1 mile run. “I could definitely tell the difference,” Sheila said about her CrossFit training. Way to go Sheila!
Warm Up: Burgener, snatch practice
Review: GHD back extensions and sit ups
WOD: Mr Joshua! 5 rounds for time:
400m run
30 GHD sit ups
15 deadlifts