November is almost over…….

Howzit! We are in our official first week here at Kilauea CrossFit! Thanks for all the support so far in our informal workouts the last couple of weeks! I just wanted to give everyone a heads up on the schedule for this week and what movements we are going to be going over. We are offering only 5:00 pm classes for now. Talk to me about what times work for you as we are going to start adding more times soon. Since there are a lot of new Cross Fitters joining us and I dont have a Fundamentals class set up yet (it will start in January) we will be making sure we get the fundamental movements covered.

Monday we will be going over the "Clean". I want to make sure every time anyone picks something (barbell, med ball, kettlebell, groceries, child) off the ground we do it in a safe way. Tuesday we will be be going over the Sumo Deadlift High Pull. Wednesday is a great strength Benchmark WOD. "CrossFit Total" which is 1 rep max of Strict Press, Back Squat and Deadlift. Thursday we will be having a 9:00 am partner WOD. Friday back to 5:00 with Thrusters and Pull ups! Pau Hana beers after WOD!

A couple other things…… We will be putting everyone in the system and receiving payments so come a little early if you haven’t filled out your waiver info. As a reminder everyone please come a little early as a habit. It makes everything go smoother. Also we can not bring pets to the property. The owner has large dogs and doesn’t want any dog on dog problems.

Thanks and we will see you this week!

Sam