More great changes at the box! Monday, June 14
First and foremost…. a HUGE congratulations to our virtual coach “Coach Jor” for passing his Level I certification test yesterday in California. Way to go Jor! We knew you would do it.
Big things are happening in Hallimaile! It’s week two of the Wendler series. And today we have the first two hour Basics I class starting at 10:00. We have some great enthusiastic participants which always makes coaching so fun! Welcome newbies.
Check the warm up when you arrive and get on it! We have a lot to cover today.
Wendler strength series: Deadlift
We will have your 80%, 85% and 90% figured for you.
WOD:
5 min AMRAP:
5 push press
5 box jumps
2 minute rest
5 min AMRAP
5 kettlebell swings
5 SDHPs
2 minute rest
Two laps around the warehouse
1 min rest
2 laps around the warehouse
Sunday is Fun Day! June 13
Get out and get some! And be ready for ramping it up this week in the pineapple farm!
Free Intro classes start today! Saturday, June 12
We will have the usual 8:00 AM class followed by an introductory class for first timers curious about CrossFit. The class will last one hour, explain the fundamental principles of CrossFit, followed by a short, hard CrossFit WOD (workout of the day.) No reservations necessary, just show up before 9:00 AM with plenty of water! It’s FREE!
Today’s Wendler strength session: Squat; 5-5-5 (75%, 80%, 85%)
WOD:
It’s going to be a surprise but you can bet we will do some more squats!