MONDAY 10-26-15

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We had a great weekend!! Congratulations To

those of you who came out to participate in the fittest of Kauai Competition You all did So Well!

and thank you to all those who came out to cheer thank you for the support and Love!! You all make Crossfit High Impact what it is and we love all of you…(Our extended Family)

ALSO… THANK YOU to JP Bolwahnn whos been doing our weightlifting classes, theres been so many PR’s.  JP did a team competition in Gym on Sunday which was fun and excitting seeing everyone improve in tech.

Classes should be starting again with a new Cycle soon.  If anyone is intrested its 10$ a class which happens on Mondays and Wednesdays.  Let us or Coach JP know if your interested.

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Pictures and videos to come soon of the competition

Warm up 3x 10 each
200 m run
Airsquat
Stationary Lunges
Push up
Mountain climber
Superman
Hallow rock

Strength 5 Sets
2 Power Cleans + 1 Push Jerk
2+1 = 1 set @65 % of C&J

Wod 4 Rounds for time

RX 1 Weight 95/135 (Lunges)
burpee over Bar

RX 2 weight 75/115
regular burpees
*IF YOU DROP THE BAR FROM YOUR FRONT RACK POSITION PENALTY OF 1X200 m Run*
4 Rounds
10 Front rack Walking lunges
10 Burpee/ Burpee overBB

Finisher/Post wod
3sets 12 reps Back extension with plate
3X 1 min Plank

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