MONDAY 9-19-16

THANK YOU TO EVERYONE THAT CAME OUT TO HELP With the FOODBOOTH AND SUPPORT  OUR RUNNERS,  Crossfit Poipu (Aaron Hoff ) did an awesome job it was such a great experience for all the kids and a double win, a Great way for the community to come together and all for a greater cause THE KIDS👏🏼👏🏼🙌🏼

 

AND…………………………..

Congratulations to everyone that participated in the hawaiian ultimate trail run,  TEAMS, individual and kids who did the whole 5 K!! Trail was insane but they finished and had so much fun!

James,Royden,Jake & AaronA. Came in 1st place TEAM

Keani, Aric A., Cassandra,Allan came in 3 Rd place TEAM

Kara, Rose, Ruby, Reena all girls team way to kill it!!

BETH & BOBBY Did Individual

YOUTH

Anbrie,Logan, Kena,Sadie & Ben way to go so proud of you all finishing such a hard 5K.

 

SORRY I HOPE I DIDNT FORGET ANYONE

 

WARM UP 3 X 10each
100 m RUN
LEG SWINGS
SHPT
INCHWORM
STEP UPS
AROUND THE WORLD
AIRSQUATS
STRENGTH/SKILL
5 Sets of HSPU COMPLEX
1 DEADSTOP HSPU +
2 STRICT HSPU +
ME KIPPING HSPU
*60 sec rest between sets
*if need to rest is complex 20 sec in between
WOD 20 min amrap
7 C2B
14 BOX JUMP 20/24
21 PUSH UPS
200 m run

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