Friday, April 3, 2015

Only a few of the 6am class had to work on this Good Friday Holiday. That means the rest just wanted to set their alarm for 5am to start their day off right!

Workout of the Day:

Every minute on the minute for 10 minutes
5 Deadlifts(Athlete's Choice for Weight)
5 Toes to Bar
3 Burpees - Additional Burpees count towards score
Score = Barbell Weight / Sum of additional Burpees after 3

Thursday, April 2, 2015


In Honor of Good Friday the gym will be on a Holiday Schedule:

Basics: 7am and 11am
CrossFit: 6am, 8:15am and 12pm

No afternoon and evening Classes.

Friday, February 27, 2015


The 2015 OPEN has officially begun! Here is our Saturday schedule for the next 5 weeks:

9am - CrossFit Class
10am - 12pm - Validation for the Open

We will have a heat board set up at 9am. At 10am we will have a quick brief and athletes can begin warming up. First heat begins at approximately 10:30am. Each heat will have 5 - 8 spots for athletes depending on the number of available judges. Those who will be helping with judging will be given preference for early heats.

Those who want to video their workout for qualifying purposes will be required to bring their own video device. The house will NOT be supplying video equipment or videographers. We will allow 1 minute prior to starting a heat to meet the video requirements.

Participants who are not able to make a Saturday validation are welcome to come to Hawaii Kai on Sunday. We are running validations at this location from 10am - 12pm.

We may be able to accommodate a special request outside of these 2 events. Please make it the exception and not the norm. We will be validating more than 70 athletes per weekend so you can understand the time constraints.

Guest are welcome! The cost for a non-member is $20 per validation. Please contact us in advance.

Sunday, February 15, 2015

Holiday Class Schedule!

We will be on a holiday class schedule for President's Day:

Basics: 7a, 11a
CrossFit: 6a, 8:15a, 12noon

Thursday, February 5, 2015

"The Point is Mootz"

Workout of the Day:

"The Point is Mootz"
4 rounds:
10 Snatch Grip Push-Press from the back(135/95)
15 Toes to Bar
20 Front Rack Lunges(135/95)
(Barbell movements are taken from the ground, no rack)

Wednesday, February 4, 2015


Curious about the different style of kettlebell methods. This CrossFit Journal article from July, 2007 gives a great comparison of both the hard style and fluid style. Read article HERE.

Workout of the Day:

"Shoot for 2"

16 minute AMRAP of:

200m run
20 Wall Ball(20/14 to 10')
200m run
20 Kettlebell Swings(53/35)
200m run
20 Box Jumps(24/20)
200m run
20 Burpees

Tuesday, February 3, 2015

10 to 1 - Deadlifts & Dips



Workout of the Day:

10 Deadlifts(225/155)
10 Ring Dips
9/9, 8/8, 7/7,...1/1

Monday, February 2, 2015

"Running Grace"


Congratulations to all who participated in the CrossFit Level 1 Certificate Course on January 24-25th. All 5 passed and now hold their Level 1 designation.

Workout of the Day:

"Running Grace"
300m run
15 Clean & Jerks(135/95)
200m run
10 Clean & Jerks
100m run
5 Clean & Jerks

Saturday, January 31, 2015

"Kettlebell Down & Back"



Congratulations to all our athletes that took part in the final event of the Aloha Fitness League Season and thanks to all those who came out to cheer them on.

Workout of the Day:

Use a pair of Kettlebells for all movements(53/35)
15 Front Rack Walking Lunges
15 Front Rack Squats
100m Farmer's Carry
15 Front Rack Squats
15 Front Rack Walking Lunges

2 rounds

Friday, January 30, 2015


Workout of the Day:

Teams of 3
A) 100m Rowling - burpees paid out at end of 10 rounds
B) Hand-Release Push-Ups - max reps
C) Rest Station
10 rounds

Thursday, January 29, 2015

"Guns Blazin"

Workout of the Day:

5 minute clock:

"Guns Blazin"
400m run
then
amrap iin remaining time of:
15 pullups
10 Gamer Box Jumps(24/20)
5 Push-Jerks(no rack - from floor)

2 minute rest
3 rounds

Wednesday, January 28, 2015


Workout of the Day:

Strength/Skill

Back Squat
5-5-5-5
All 4 sets must be at the same weight

then...

"Baseline" - 5 minute max

or

10 to 1 Kettlebell Swings(53/35)
1 to 10 Air Squats

Tuesday, January 27, 2015

"Open-Like"

Workout of the Day:

7 minute AMRAP:

3 Power Snatches(75/55)
3 Toes to Bar

6 Power Snatches
6 Toes to Bar
9 Power Snatches
9 Toes to Bar
12 Power Snatches
12 Toes to Bar
Climb as high as possible in 7 minutes

Monday, January 26, 2015

Deadllifts & Double-Unders



Workout of the Day:

10 Deadlifts (athletes choice)
50 Double-Unders
9 DL/45 DU, 8/40...1/5

Saturday, January 24, 2015

Teams of 3

Workout of the Day:
Teams of 3
6 rounds
A) 100m Run
B) 5 Press, 5 Push-Press, 5 Push-Jerks(95/65)
C) Hang Power Cleans(95/65)

Score = Team time to complete 6 rounds + total reps

Friday, January 23, 2015

Workout of the Day:

14 minute AMRAP:
Partner Workout (teams of 2)
A) 200m run
B) Hand-Release Pushups & Ring Rows - score for each must be even or lower score counts
Rotate when runner returns.

Thursday, January 22, 2015

We will be hosting the CrossFit Level 1 Seminar this weekend and the gym will be closed. Here are 2 options for those who would still like to train:

1) Coach Sabrina & Coach Max will be holding a workout on the Recreations Deck of their condo at Iolani Court Plaza located at 2499 Kapiolani Blvd. 5th floor. Please phone Coach Sabrina(497-4661) to be buzzed into the building. Workout is at 10am with the Keiki Class to follow at 11am.

2) Hawaii Kai will be running 2 morning classes 9am & 10am.

Workout of the Day:

"Kona Special"
100 Wall Ball(20/14 to 10')
100 Kettlebell Swings(53/35)
100 Gamer Box Jumps(24'/20")
100 Situps

Athlete's have 2 choices for partitioning:
a) 20 reps each - 5 rounds
b) 10 reps each - 10 rounds

Wednesday, January 21, 2015

Welcoming 5 visitors to our box. Derek, Rochelle & Bayden from Australia and Mark & Erin, Canadians from Seattle.

Workout of the Day:

9 minutes - As many rounds as possible
1 Snatch Complex - Hang Power Snatch / Hang Squat Snatch / Squat Snatch
7 Toes to Bar
5 + 5 Double-Under Jump Rope

Tuesday, January 20, 2015

7 minute amrap

Workout of the Day:

7 minutes - As many rounds as possible
7 Thrusters(115/75)
5 Strict Pullups
3 Burpees to 6" touch

Monday, January 19, 2015


In Honor of Martin Luther King Jr. Day we will be having our Regular Class Schedule. Please help us celebrate with a workout to Remember.

Workout of the Day:

"Elizabeth"
Cleans(135/95)
Ring Dips
21-15-9

Sunday, January 18, 2015

CrossFit Kids Seminar Complete




Congratulations to Di, Amanda &  Michele for completing the CrossFit Kids Seminar this past weekend and thanks to Cara, Kili, Chay, Holden, Max & Kona for helping out with demonstration. It was a great crew filled with fun participants.

Saturday, January 17, 2015

Jai wins daughter tossing WOD.

Friday, January 16, 2015

We will be hosting the CrossFit Kids Seminar this weekend and the gym will be closed. Please join a class at our Hawaii Kai location at 9am. At 10am their will be a WOD at Sabrina's Recreation Deck at Iolani Court Plaza. The address is 2499 Kapiolani Blvd. You can contact her at 497-4661 for access into the building. Recreation deck is on the 5th floor.

Workout of the Day:
10 Kettlebell Squat Cleans(53/35)
10 Kettlebell Power Cleans
10 Kettlebell Snatches
10 Kettlebell Swings
400m Run
2 rounds

Partner Workout

Workout of the Day:

14 minute - AMRAP
Partner Workout - Teams of 2
A) 200m Run
B) Hand release Pushups / Ring Rows - reps for each must be even each round or lower score counts

Thursday, January 15, 2015

"Double Baseline"

Workout of the Day:

"Double Baseline"
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

5 minute rest

500m Row

40 Squats
30 Situps
20 Pushups
10 Pullups

Wednesday, January 14, 2015

"Running Diane"

Score = the sum of burpees(+) or incomplete reps(-)

Workout of the Day:

"Running Diane"
5 minute clock:
400m run
21 Deadlifts(225/155)
21 Handstand Pushups
In remaining time - max burpees to 6" touch

1 minute rest

4 minute clock:

400m run
15 Deadlifts(225/155)
15 Handstand Pushups
In remaining time - max burpees to 6" touch

1 minute rest

3 minute clock:
400m run
9 Deadlifts(225/155)
9 Handstand Pushups
In remaining time - max burpees to 6" touch

Tuesday, January 13, 2015

"Fight Gone Bad"

Workout of the Day:

"Fight Gone Bad"
1 minute at each station for max reps
Wall Ball(20/14 to 10')
Sumo Deadlift High Pull(75/55)
Box Jumps(20")
Push-Press(75/55)
Rower(calories)
1 minute Rest
3 rounds

Monday, January 12, 2015

"Game Day"

The keiki room hosted the National Playoffs today

Workout of the Day:

5 Snatches(135/95)
15 Toes to Bar
5 Squat Cleans(135/95)
15 Pullups
4 rounds

Saturday, January 10, 2015

"Ballbell Ladder"

Workout of the Day:

"Ballbell Ladder"
1 Wall Ball(20/14 to 10')
1 Kettlebell Swing(53/35)
2/2, 3/3, 4/4...etc
Ladder Up as high as possible for 10 minutes

Friday, January 9, 2015

"Speed Runner"

Yep! Just running, but fast.

Workout of the Day:

200m run
30 second rest
400m run
45 second rest
600m run
1 minute rest
3 rounds

 

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