by admin | Sep 25, 2019 | Uncategorized
Metabolic Conditioning:15 min amrap100m Farmers Carry(50/35)15 Box Jumps(24/20)15 Wall Ball(20/14 to 10′)
by admin | Feb 10, 2019 | Uncategorized, WOD
Metabolic Conditioning: Teams of 3 (25 min)1 min on – 2 min rest – 3rdsDB Hang Power Cleans(50/35)Rower(Cal)Box Jumps(24/20)
by admin | Jan 8, 2019 | Uncategorized, WOD
Metabolic Conditioning: “11.5” – 20 min amrap5 Power Cleans (145/100)10 Toes to Bar15 Wall Ball (20 to 10’/14 to 9′)
by admin | Oct 8, 2018 | Uncategorized
Barbell Skill: Back Squat 5-5-5-5-5 1AE3M Metabolic Conditioning: ” Baseline” 500m Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups
by admin | Mar 30, 2016 | Uncategorized
We have decided to invest in more Glute Ham Developers (GHD) for both gyms. You can look forward to more workouts programmed with this equipment.
by admin | Mar 28, 2016 | Uncategorized
In honor of Prince Jonah Kūhiō Kalaniana’ole we will be on a half day schedule. 6a – CrossFit7a – Basics8:15a – CrossFit11a – Basics12p – CrossFitValidation for 16.5 still available by appointment