Strength/Skill Day – Snatch

Yoshi’s First Bar Muscle-Up Yoshi had been watching video’s on the bar muscle-up an decided to give it a try today. This is actually his third bar muscle-up since after seeing the first one I ran and got the video camera and it took me 2 takes to get it...

Happy Birthday Kina’u!!

Helping Kina’u celebrate her birthday. The 21 represents the age we all wish we were. Our house camera is still MIA. So the photos do not do justice to all these beautiful people. Workout of the Day: “Kina’u” 8 Pull-Ups 30 Double-Unders or 100m...

The railing is going up at the Mezzanine Skybox Continuing with our benchmark CrossFit workouts. This is NOT a Hero workout, but a workout that appeared on the mainsite featuring a number of Fire Chiefs doing a CrossFit workout. For many it was a first-time...

“Push the Pace”

At the 12noon class we focused on the full squat snatch. Workout of the Day: “Push the Pace “ Team Workout 3 Press(m-95lbs/65lbs) 5 Push-Press(m-95lbs/f-65lbs) 7 Push-Jerk(m-95lbs/f-65lbs) 15 Wall Ball(m-20lbs to 10’/f-12lbs to 10′ or 16lbs to...