“Better a diamond with a flaw than a pebble without.”

Here is our amended schedule for the next two weeks. We hope you are all enjoying the Season. This photo expresses Hawaii’s winter wonderland.(South Shore – Oahu) If you have not tuned in lately to CrossFit Facebook, Coach John’s photo received 186 comments as of this posting. I still think it should be submitted to HQ. And yes, it is real. No Photoshop. All the “Yes” comments to photoshop crack me up. Now I know why people believe in UFO’s. They see things that are not there. Who would have thought so many people would care to comment. John is Awesome! That must be the reason.
“Holiday Schedule” – Classes at 6am, 9am & 10am only
Christmas Eve – Friday, December 24th
New Year’s Eve – Friday, December 31st

Christmas Day – Saturday, December 25th
New Year’s Day – Saturday, January 1st

Workout of the Day:

“Long Haul”
30 max reps in 30 seconds
15 seconds of rest between each element
Ring Rows
Kettlebell Sumo Deadlift High Pull(m-70lbs/f-44lbs)
Overhead Plate Standing Lunge(m-45lbs/f-25lbs)
Concept 2 Rower(calories)
1 minute rest at the end of each round
6 rounds