by admin | Sep 20, 2012 | Uncategorized
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...
by admin | Sep 18, 2012 | Uncategorized
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...
by admin | Sep 17, 2012 | Uncategorized
Our trial for the month of September is going well. At this rate “Open Gym” on Sundays will continue
by admin | Sep 16, 2012 | Uncategorized
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 minutesthen…5 Handstand Push-Ups10 Good Mornings(m-45lbs/f-31lbs)15 Front...
by admin | Sep 14, 2012 | Uncategorized
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...
