Congratulations to Max, Di, Tiff and Eric!
Listening to the red shirts present for 2 whole days must be exhausting.
Everyone was relieved after completing the Level 1 exam. Now they have to wait for the results.
Level 1 Seminar – Awesome Class. Congratulations to all that attended.
Kaitlyn’s Birthday Celebration at Keiki CrossFit.
Workout of the Day:
“Run Intervals”
400m Run followed by 60 seconds rest
300m Run followed by 45 seconds of rest x 2
200m Run followed by 30 seconds of rest x 3
100m Run followed by 15 seconds of rest x 4
then…
Increasing Ladder(1,2,3…)
Kettlebell Swings(m-70lbs/f-44lbs)
Thrusters(m-95lbs/f-65lbs)
As many rounds as possible in 5 minutes