Sunday Partner WOD and whats in store for this week at Kilauea CrossFit

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Sadly, Mary is moving to Portland in a week.  Come by Friday the 20th after evening classes to say good by and have some poke and beer.  She will be missed (even if she is a Seahawks fan)

Sign up for the CrossFit Open HERE

We are in our last week of testing our 1 rep max on the lifts. So PLEASE write your numbers down or put in your phone. We are starting a new strength cycle soon and will not be retesting for a few months and it would be great to compare and see how much stronger we are getting!

Also we are continuing our strict pull up program during the warmup. So if you see it on the board or on the blog,  please come in early and straight away start getting your shoulders loose.

Pilates with Carolyn is at 4:00 on Thursdays. This is included in your monthly membership.

We are starting up a new group in foundations this week. Call me at 652-3215 for info and times. you can email me at sam@kilaueacrossfit.com with questions or click HERE for FAQ regarding our CrossFit Foundations Classes.

Sunday 10:00: In partners of 2 or 3

800m Run and 1000m Row (2 team members may work at same time but team may not move on until run and row is finished. 3rd team member may rest)

100 KB Swing (1 partner works at a time)

100 Burpees (1 partner works at a time)

100 Box Jump (1 partner works at a time)

100 Pull Ups (1 partner works at a time)

800m Run and 1000m Row to finish

Monday: Snatch

Tuesday: Pull Ups/ Back Squat/Row

Wednesday: Overhead Squat/Handstand Push Up/Box Jump/ DB Snatch

Thursday: Shoulder Press/Knees to Elbows   Pilates at 4:00

Friday: Deadlift/Ring Push Ups/ DU