010716 "Biscus_kauai Goes Live"

Your Nutrition is now accessible and ready to go next week here at CrossFit Poipu. Cristin is going to roll out a limited amount of meals that will be listed on @biscus_kauai, for sale and pick up at the gym! If you have not been privy to my wife amazing talent and knowledge of food, you are truly in for a surprise. For those of you who have tasted her amazing creation, you ain't seen nothing yet!!

How it will work is, Meals can be ordered prior to Thursday of each week and then delivered on Mondays to the Southside sports Center or delivered straight to CrossFit Poipu. If you check her instagram you can get pricing and menu for the week. If you do not order ahead of time you can still possibly get the few meals that will be made extra and placed into the refrigerator at the Southside Sports Center.

The meals will be a complete spectrum of your essential macros, spiced perfectly and easily reheated or just eaten out of the fridge!

For those of you who are constantly searching for the right food and are constantly let down by whats out there, this is your answer. Biscus Kauai is going to flip nutrition on its head and get Kauai eating right!

SCHEDULE ANNOUNCEMENT...

JULY 4TH THERE WILL ONLY BE 1 CLASS AT 0800 AT THE KUKUIULA LOCATION. WE WILL BE HONORING THE HEROS THAT MAKE IT POSSIBLE TO DO WHAT WE DO AND LIVE WITHOUT FEAR. I HOPE EVERYONE COMES AND WE CELEBRATE OUR COMMUNITY.

ALSO, CRISTIN AND I ARE HOSTING A BBQ/ SWIM PARTY THIS SUNDAY AT THE HARBOR SO BRING A DISH AND SOMETHING TO SIP ON AND LETS HANG OUT, HAVE SOME LAUGHS AND LOOK DAMN GOOD HALF NAKED!!!

Baseline:

Agility Warm Up: 10m High Knee Pull 10m High Knees Dynamic 10m Quad Pull 10m Butt Kickers 10m samson lunge 10m marching highkick 10m Straight leg kicks 10m Power Carioca 10m Quick Foot/Hip Swivel 10m Power Skip 10m Fig 4 Drill 10m Linear Bounding 10m Lateral Bounding one foot

WOD:

800m Run 20 DB Snatch (Heavy) 800m Run

Rest 5 Min

3X 200m Run 12SDHP W/ KB

Rest 5 Mins

400m Run 20 Box Jump 30/24" 400m Run