Did you sign-up for tomorrow's HOLIDAY CLASS SCHEDULE?

‎"I feel if I'm in a position to radically change other people's lives for the better, I should." 

-Richard Branson

Above: Jussi from Finland came by and WODed with us! Since APEC is going on this week, traffic on H-1 and Nimitz might be slower, so just be patient on the roads and leave a little earlier than normal. We understand if you're a little late to class because of delays in traffic. Also, be aware that tomorrow, the Obama's are expected to arrive and make their way to Waikiki, so there will be more delays on Nimitz and the H-1.

Today's WOD:

Strength (taken from CrossFit Football):

Front Squat, 5-rep max

Front Squat, 3 sets of 5 reps @ 90% of today's 5-rep max

Shoulder Press, 8 sets of 3 reps @ 65% of established 1-rep max

500m Row for time.

Veteran's Day, FRIDAY, November 11, 2011

Holiday Class Schedule (please sign-up in the comments section below or on our Facebook page):

6:00am: Sheldon, Teresa, Peggy, Marsha, Peedi, Kyle, Kellie, Kristi, Val, and Patrick

8:00am: Shelley, Mike Y., Jeff M., and Shanelle

9:00am: Jaimie, Laura, Joy, Bob K., Steve Y., and Travis

10:00am: TJ, Jade, Jenna, Janet, Ryan, Linzy, Jackie, Bush, Dominique

Day 39 of the 50-day Paleo Challenge: 

Veteran's Day PALEO Potluck begins at 4:00pm tomorrow!

The sign-up for the potluck is up on the white board! The festivities will begin at 4:00pm and go till about 8:00pm. It is B.Y.O.B. (bring your own beverages, yes, this means water too - Nor Cal Margaritas are okay). We will have a grill going, so bring your Paleo seasoned meats!  So far we've got a ton of chili made by the contestants, shrimp kabobs, green chicken kabobs, veggie kabobs, guacamole, Paleo chocolate cake, Paleo Pumpkin Bars, fruits, and veggies. What we still need people to bring: FRUITS, VEGGIES, MEATS (steaks), GUACAMOLE, paper goods and utensils.

Yesterday's WOD Board: