Thursday - 1APR2010

10 rounds for time:
10-9-8-7-6-5-4-3-2-1x reps

Front squats (135#/95#)
Toes to bar
Burpees

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Wednesday - 31MAR2010

We have a special treat for you guys today. Maria, CrossFit Hawaii Sectionals competitor, CrossFit Coach and all around firecracker is coming up to help us dial in some form for the WOD.

As Many Rounds As Possible(AMRAP) in 15 minutes:

5 Overhead Squat (OHS) (95/65lb.)
10 Knees to Elbows (bar or rings)
15 Back Extensions (GHD or on the bleachers)

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Missing iPod

Tammy left her iPod nano all alone in the box after the workout on Monday, and it went missing in the hour it took her to get back to the gym. If you found it, please let us know here, or turn it in to the front desk. Thanks!

Need some help!

Aaron will be TDY 12-15APR, and we will need somebody to fill in on those class dates.
Worst case scenario, Aaron can give the programming, and you can meet up at the designated time for a group workout. Anybody let me know if you want to take a shot at leading class those days.

Tuesday - 30MAR2010

Some love from the main site.

Seven rounds for time of:

185 pound Front squat, 3 reps
7 L-pull-ups

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Monday - 29MAR2010

We'll work in a solid CF Warmup, then do some kettlebell work, followed by pullup progressions, then:

5 rounds for time:

20 Burpees
15 KB Swings (1.5/1 pood)
10 Pullups

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Friday - 26MAR2010

So I know we aren't starting live until Monday, but here some love from Friday's snatch session.

Snatch
1-1-1-1-1-1-1

Matt hit 135 solid, and squeaked up 140. Aaron hit 145 after a few failures. Both were PRs.

aaaaaaaaaaaand we're off!

Exciting news! Our affiliation has been approved, paperwork sent in, MWR is on board and we should be linked to the main page sometime in the next couple of days. So in short, the first military affiliate established on Oahu is live! We will begin posting 5 on, 2 off programming starting on Monday, 29MAR2010.