“Triple Pull”

“Nobody said it would be easy but everybody said it was worth it.” –Steve Prefontaine Today is a strength day with two elements happening at the same time. Athletes had five attempts to find their 5-rep max deadlift and heaviest 5-rep pull-up. For...

“Fight Gone Bad”

“Where one person shapes their life by precept and example, there are a thousand who have shaped it by impulse and circumstances.” –James Russell Lowell Squeezing 15 moving bodies through Fight Gone Bad at the 6:30pm class. Our 1,000 square foot box...

“Switch”

“Never fully rely on Plan A, always..always..always.. work on plan B.” One of the ways we have had to accommodate busier classes is by programming varying methods of accomplishing each round. This means we don’t have 14 bars going overhead in our...

“Gauntlet” Hawaii Sectional WOD

“The man who gives little with a smile gives more than the man who gives much with a frown.” After attending Kelly Starrett’s Movement and Mobility seminar some of the attendees and coaches had to do a throwdown. 500m row, 400m run 5 rounds. Is it...