Reminder: Barbell 4 Boobs event is this Saturday at 10am and all HAF members are encouraged to participate. Here is the link if you would like to register and make a donation, although none is required to participate. We will be having the 9am class and the Keiki CrossFit at 11am as usual with a potluck to follow at 12noon. If you ordered a special HAF 4 B**bs t-shirt, they should be available for pick-up on Friday.
Also, we will be starting “The Paleo Experience”: 30 days to a better you! on Monday, October 17th. You can take your photo and have your body fat measured BEFORE class starts. So come early if you are interested. We will be doing photos and body fat measurements on Monday(17th), Tuesday(18th) and Wednesday(19th) ONLY
Also, mark your calendars for Friday, November 18th & Saturday, November 19th. We will be having our official Grand Opening celebration.
Friday Night:
Party 6pm – 10pm. (Class times 6am, 8:15am, 12noon only)
Saturday Morning:
9am – Members Class
10am – Special Guest/Beginners Class
11am – Special Keiki Class
Workout of the Day:
Strength/Skill Day
Press
3-3-3
Push-Press
2-2-2
Push-Jerk
1-1-1
then…
1 minute at each station for max reps
Wall Ball(m-20lbs to 10’/f-12lbs to 10′ or 16lbs to 9′)
Kettlebell Swings(m-53lbs/f-35lbs)
Tire/Box Jumps(m-24″/f-20″)