FRIDAY 2-17-17

ANNOUNCEMENT

NO CLASS ON SATURDAY!!

please go and support BRANDIE, COACH MICAH, KAIOLI, ERIN and LOIKENA AT KILUEA CROSSFIT  IN JP’s KAUAI WEIGHTLIFTING COMPETITION THIS SATURDAY. GOOD LUCK TO THESE GUYS WHO HAVE BEEN PUTTING IN THE WORK.

 

ALSO,  NO CLASSES ON MONDAY IN OBSERVANCE OF PRESIDENTS DAY..

 

 

 

Friday

Warm up 3 ROUNDS OR 10 min
-100 m run
-LUNGES
-K2E
-ROPE PROGRESSION PULLS
WOD 25 MIN AMRAP
400 m Run
1 Rope climb
50 alt leg Overhead Lunge (55/35)
12 T2B
* Use a plate for the Overhead Lunge *

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