I know I said pull-ups wouldn't show up until Thursday but I did a little rearranging of WODS. We will not be meeting on Friday since everyone has the day off for Good Friday. Go out and do something active to explore the Island.
KeKoa Crossfit currently has free, open membership. Class times are Monday through Friday at 0900.
We are located at Martinez Gym, Building 488, on Schofield Barracks. Last racquetball court on the right, the one with the banging bumpers, grunts and groans.
You can reach us at:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, ﬂips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman