Weekend WOD and weeks training February 11-17 2017


A few announcements…

I will be posting the weeks workouts here before (or on) the weekend but will not do a daily blog for a while.  We are in the process of having a new website built and I will be putting my time in to getting what is needed  to get that done.

Tomorrow morning (Saturday the 11th)  early someone will be renting out the gym before 9:00 am class so parking might get a little crowded. We asked them to wrap it up by 9 but they might be a little slow getting out of here.  Go ahead and park through the gate (first left) where we normally do our 400 meter run. 9:00 am class is still going on but might start a little late. Thanks for your understanding.

Next Saturday (the 18th) there will be no class because we will be hosting a weightlifting meet here. Please come and cheer on our lifters that will be competing as well as other athletes from Kauai! First lifter starts at 10:00 so be here early for that!

This week we will have a few workouts I borrowed from CrossFit New England. Cool thing, if you check out their blog each day, (CLICK ON WORKOUT NAME) the members are real big on posting their workout times. I will put a link for that. We actually have the ability to do that on our blog and will also be able to do that on the new website. Fun way to check in on morning or afternoon fitness enthusiasts friends.

Also we will be having a redo from 2011 CF open and one of the iconic “girl” WODS.


Weekend WOD

“Good Vibrations”
5 Rounds:
1:00 Row for Calories
1:00 Power Cleans (135/95#) (JungleFitters: scale to Russian KB Swing 70/53)
1:00 Burpees
1:00 Rest


“Bar Crawl”


Double Unders and Dumbbell Snatch


“Super Swole Sunday”


CrossFit Open 11.5