Tuesday, February 2, 2016

Today's Workout:
Scheduling Reminder: We are hosting the CrossFit Weightlifting Course and will be CLOSED on Saturday, February 6th. However, we will provided you with an outdoor workout that you can do at a park or in your own driveway.
A. Every 3-minutes for 18-minutes (6 sets) of:
Front Squat with a Pause x 3-4 reps @ 4111
(MUST move up in weight from last week)

B. Complete rounds of 21, 15 and 9 reps for time of:
Rowing on Concept 2 (for calories)
Deadlifts (275/185 lbs)
Strict Handstand Push-Ups

C. "Optional Accessories"
Three sets, not for time, of:
Supinated-Grip Chest to Bar Pull-Ups x 5 reps @ 21X0
Rest 60-90 seconds
Dumbbell Z-Press x 5 reps @ 2011
Rest 60-90 seconds

We are very excited to host the CrossFit Weightlifting Course this weekend. Here are a few important announcements about logistics for the weekend:

Here’s how you can find us on Waiakamilo Road:
From North Nimitz Highway, turn left or right (depending on direction) on Waiakamilo Road. Look for the large mustard yellow warehouse buildings on your right hand side on Waiakamilo Road (right behind Kalihi Kai Fire Station).

You will NOT be able to park onsite. There is plenty of street parking within 300 meters of the gym, both free and metered: free street parking on Kalani Street and a ton of meter parking on Kohou Street (see link to map below)! Kohou metered parking is FREE after 6pm and on SUNDAYS.

Again, please DO NOT park onsite. There will be a few coaches monitoring the parking lot. You will be asked to move if you try to park onsite and we don't want to take away time from your learning during the cert. 

Google Map layout: https://www.google.com/maps/place/CrossFit+808/@21.3224625,-157.8774102,18z/data=!4m2!3m1!1s0x7c006e5b834cf02f:0xd17497653dad791c

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