CONGEATULATIONS TO EVERYONE WHO RAN Haena to Hanalei, esp Robin and Lauren.

Lauren placed 1st in her age group awesome job ladies.   Motivation for November’s Koloa Run and Poipu Crossfit’s Hawaiian Ultimate trail run🙌🏼👏🏼👏🏼👏🏼👏🏼🎉🎉🎉🎉🎉🎉and KAUAI MARATHON 🤔😁

SUMMER FIT CAMP

TEXT COACH JAMES IF ANYONES HIGH SCHOOL TEENS  INTRESTED IN 2 month summer training 651-1413

MONDAY

warm up 2Rounds
100 m run
10 each
Spider-Man push up
Jumping squat
10 sec chin up hold
Dynamic Scorpion
SQUAT HOLD W TRUNK ROTATION

Then 2X 10
Shpt
BTNP
OHS
Snatch Balance
SOTS PRESS

Power Snatch + Full Snatch + Overhead Squat
Work up to a heavy single for the complex here! Focus on getting some good positions back and get that timing back!

Back Squats
3,3,3,3,3
*Work up to a heavy triple for the day here, not a max!
CONDITIONING

10 Min Amrap
100 m run
5 pull ups
10 Push ups
15 airsquats