270516 "The Weekend in Review"

So this weekend we will be changing things up a bit. First off... The  Southside Sports Center is off Limits due to a CrossFit Level 1 Seminar which is occurring Saturday and Sunday. Saturday Morning at 0800 I will be hosting a Beach Workout at the Kukui'ula Harbor. Swim Suits are optional. I want to revitalize this tradition and get everyone outside, enjoying the day.

Sunday we can still utilize the Open Gym time at Kukui'ula .

Monday is Memorial day and we will be running a normal class schedule. Memorial day is going to be a tribute HERO workout "Murph". It is 1 Mile Run/100 Pull Ups/ 200 Push Ups/300 Air Squats/ 1 Mile Run.

During the week we will also be closing out the Nutrition challenge with a repeat of "Nancy ". We will also be re-measuring and documenting our GAINZ! I am beyond stoked for what We all have seen thus far. I hope you have learned a lot.

Baseline:

21 Cal Row

18 Blackburn 18 S Waves 18 Squat With T spine Rotation

21 Cal row

15 Elbow To instep 15 Bow/Bend 15 Iron Cross

21 Cal Row

Strength:

BackSquat * In 7 Sets, build to a heavy set of 5 . *Free Tempo

WOD:

18 Min Partner AMRAP

5 hang Power Clean 165/110 10 Slam Balls

* Partners switch after each round. Total reps and rounds completed will be your score. High score wins.