by admin | May 30, 2014 | Uncategorized
We are taking the workout to the beach. There will be no classes at the Kaka’ako gym this Saturday. We will be meeting at Magic Island in Ala Moana Beach Park. Adult CrossFit Class at 9am. Keiki class at 10am. Potluck and volleyball to begin after Keiki...
by admin | May 26, 2014 | Uncategorized
Class Schedule In honor of Memorial Day: We will be doing “Murph”, so if you have a 20lb vest please bring it.Basics: 7a & 11aCrossFit: 8:15 & 12noon
by admin | May 17, 2014 | Uncategorized
The construction crews will be using the KS stalls tomorrow(Saturday) so please park in HAF stalls only.Workout of the Day:Every minute on the minute for 10 minutesMax Medicine Ball Cleans(20/14)Must be matched by Double the rep count in Double-Under Jump RopeEx: (10...
by admin | May 14, 2014 | Uncategorized
This workout is designed to test your max wall ball capacity. Athletes can do less than the allowed reps per round but not more. Score equals total wall ball reps.Workout of the Day:”Pushing Karen”13 minute clock5 Wall Ball(20/14 to 10′)100m Run10...
by admin | May 13, 2014 | Uncategorized
Strict Pull-Ups are awesome too!Workout of the Day:”42″9 Power Snatches(95/65)7 Strict Pull-Ups5 Presses(95/65)21 Sit-Ups5 rounds