“Aloha Anna”

Anna has been with us a few years and good-buys are hard, but we wish her and Jason all the best as they venture away from Hawaii. They will always be part of the HAF family. Workout of the Day: “Aloha Anna”2 Power CleansEvery minute on the minute for 8...

Happy Birthday Shelly!

We are happy to help Shelly celebrate her special day with a challenging birthday workout. Try to complete the 9/16 within each minute. If you do, start back up on pull-ups after 30 seconds of rest for the next round. If you only complete say 14 of the 16 reps, then...

Busy Saturday

Remember on Saturday we still have the 9am & 10am class, the Keiki class at 11:00am and an Advanced class at 12pm. Workout of the Day: 3 Deadlifts every minute on the minute for 8 minutes then… 5 Handstand Push-Ups10 Good Mornings(m-45lbs/f-31lbs)15 Front...

“Row Row Row your Bar”

We added in a traditional movement into our workout today. The bent-over barbell row. Our goal today was light loads, high reps to focus on strengthening the tendons and ligaments of the shoulder. At first glance, the bent-over row struck me as non-crossfit, since it...