WOD

5 rounds for time of:
10 burpees
15 boxjumps
20 SDHP
Sprint 200

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Waylon finishing his last CrossFit workout

Waylon Lolotai has been training with us for the last month getting ready to play football for the University of Hawaii. I feel bad for who ever is on the receiving end of one of his tackles. Good luck Waylon,

WOD

Do one 135/90# thruster the first minute. two the second, etc. continue as long as able.

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470# plus of pull-up


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So far we have 27 people signed up and raising money for FGB IV. Let's see if we can double that number. We have raised a good amount of money so far but we are still a ways off from our goal Todd Towell is way out in front again this year, with over $700 raised so far. Click here to sign-up and join the team.

WOD

Deadlift
5-5-5-5-5
then
3 attempts for max rep pull-ups

Yoik!

The new girls shirts and tanks are in I just gotta say they look fabulous!!!
We have girls tanks and tees. Tanks are $30 and tees are $20.
We also have new colors and text for the guys shirts. $15

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The Kettlebell challenge is this Saturday. Get signed up online to take the challenge.

"Isabelle"

30 snatches for time:
135/90#

Regan cranking out some double unders

All the work we have been doing with double unders is starting to pay off. Yesterdays WOD had 50% of the people doing the RXd double unders. I know they are frustrating but we are going to keep working on them. They are a great exercise work really well in a lot of different workouts.

Is your least favorite exercise the one you are the worst at? Is it worth it to get better at it?

WOD

3 rounds for time of:
7 push press 135/90#
21 kettlebell swings 24/16kg
50 Double-unders

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Trout-on-a-stick. It doesn't get anymore Paleo then this.


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The Kettlebell Challenge is this Saturday! You must Sign-up online by Thursday to compete.

WOD

Run 5k

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"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

"Cindy"

AMRAP in 20:00 of:
5 pull-ups
10 push-ups
15 squats

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WOD

5 rounds for time of:
7 Burpees
10 toes to bar
Sprint 200

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The 5:30 class tearing through yesterdays brutal workout


I'm going backpacking for a few days so Sid will be running regularly scheduled classes. He is going to Fight Gone Bad on Saturday to help get everyone ready for Fight Gone Bad IV on September 26th. If you haven't done so already get signed up to help us raise money for prostate cancer research and the Wounded Warrior project.

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Check out this article about Todd's Quest for gold

WOD

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift 225/155#
Double kettlebell thrusters 24/16kg

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Karen comes off the bands with a vengence

Yesterday Karen did her first workout with pull-ups in it unassisted. Way to go Karen, welcome to the world of swollen forearms and torn callouses.