Saturday, November 4, 2017

Today's Workout:
A. Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

B. In teams of 3, partitioning however you like, complete the following:
50 Back Squats (135/95)
50 Back Squats (155/105)
AMRAP Back Squats (185/125)

Rest 3:00

50 Push Press (95/65)
50 Push Press (135/95)
AMRAP Push Press (155/105)

rest 3:00

50 Deadlifts (185/125)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Gym Announcements:
  • Thanksgiving Throwdown Sign-up Sheet is posted on the whiteboard at the gym! This annual in-house partner competition will be on Saturday, November 25th from about 8:00-4:00pm. The cost is just $40 per team and we have SCALED, MASTERS (50+) and RX divisions! Please email either Coach Josh ( or Coach Elyse ( if you need help finding a partner.
  • Saturday, November 4th at 7:30am, Coach Josh's Better Food and Better Health lecture will be focussed on Implementing Better Food/Meal Choices. FREE for all members! Do not miss out on all the awesome information.
  • Also on Saturday, November 4th, we have a bunch of members competing at the Shakas and Snatches LIFT OFF at CrossFit West Oahu! Come on down and support them! Majority of the action will take place between 8:00-11:30am.
  • Next week Saturday, November 11th is BRING A FRIEND to class day! If you have a friend or family member who has been wanting to try CrossFit out, now is there chance! The 10:00am class will be open for members and their friend! Sign-up sheet will be posted on the whiteboard on Monday.

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