Wednesday, October 29, 2014

Handstand Pushup Skill Day

Athletes sprinting and then going upside down for reps. Awesome!

Workout of the Day:

4 Rounds
3 minute clock:
400m run
Max Handstand Pushups IRT(in remaining time)
2 minute rest

We will not be having the 6:30p class on Halloween. The gym will close after the 5:30p Class. Also, we are still having the Basics class at 5:30p.

Tuesday, October 28, 2014

Todays workout focused on the speed in the drop of the squat snatch. Speed is hard to coach and weight always gets in the way. We encouraged athletes to scale the weight so they could still drop to the bottom fast versus receive the weight in a quarter squat and then finish the squat. We always recommend scaling the load as appropriate. Ryan chose to scale up to 185lbs.

Workout of the Day:

"Bro Session"
15 Burpee Jump Overs  12-9-6-3
5 Squat Snatch(135/95)  4-3-2-1

Monday, October 27, 2014

Descending ladders are the best. Just knowing that the numbers are getting smaller gives some relief. It is the little things we appreciate in the CrossFit life.

Workout of the Day:

600m Run
25 Toes to Bar
400m Run
20 Toes to Bar
300m Run
15 Toes to Bar
200m Run
10 Toes to Bar
100m Run
5 Toes to Bar

Saturday, October 25, 2014

Our anual HAF for Boobs event to raise funds for Breast Cancer Awareness. Are you in all 3 group photos? First photo is 9:30am, then 10:15am and finally 11am. So many PR's today it was amazing. You make us coaches proud of your efforts, progress and success. Thanks for sharing your energy and excitement. We still have shirts available for purchase for $20. 100% of proceeds will be donated.

Workout of the Day:

30 Clean & Jerks(135/95) - Please scale weight as appropriate

Saturday, October 18, 2014

We will be having Open Gym on Sunday from 10a-12p at Kaka'ako unless less are obvious announced updates to Ana's direction.

Wednesday, October 1, 2014

Workout of the Day:

Hang Snatch


Burpee Box Jump Overs(20)
max reps in 3 minutes

Thursday, September 4, 2014

We will be holding an off-site workout at Magic Island(Ala Moana Beach Park). Here are the available classes:

10am - CrossFit
11am - Keiki CrossFit

Wednesday, September 3, 2014

Deads & Doubles

The first minute of this workout is pretty fun, but things quickly change.

Workout of the Day:

1 Deadlift(275/185)
5 Double-Under Jump Rope
2 Deadlifts
10 Double-Under Jump Rope
3 Deadlift
15 Double-Under Jump Rope
Continue this pattern as high up the ladder as possible for 6 minutes

Tuesday, September 2, 2014

Benchmark Workout - "Helen"

Workout of the Day:

400m run
21 Kettlebell Swings(53/35)
12 Pull-Ups
3 rounds

Monday, September 1, 2014

Gym Closed for Labor Day

Gym is Closed for Labor Day

Please come and join us at the Neil Blaisdell Arena for the CrossFit Competition

Friday, August 29, 2014

Amended Schedule for 31 Heroes

We will be hosting "31 Heroes" workout on Saturday, August 30th. For more information about this event Click HERE

Amended Class Schedule:

9a - CrossFit Class
10a - Keiki Class
11:30a - 31 Heroes Wod

Monday, August 11, 2014

Mainsite Workout

Workout of the Day:

5 Overhead Squats(135/95)
10 Toes to Bar
15 Dumbbell Hang Squat Cleans(40/25)
20 Double-Under Jump Rope
5 rounds

Saturday, August 9, 2014

Death by Burpee Barbell

Workout of the Day:

8 Clean & Jerk(135/95)
8 Burpees
8 rounds

Friday, August 8, 2014

Picnic is a GO!

Iselle has passed and weather may not be ideal, but we are going forward with the Picnic. Here is the class schedule for tomorrow:

9am CrossFit
10am Keiki CrossFit

Then head to Kaimana Beach. Our first choice for location is the green strip directly across the Natatorium. If we cannot set up tents there we will be somewhere close.

Here is the schedule for Friday

4:00pm - 5:30pm "Open Gym"
5:30p - Basics
5:30p - CrossFit Class

No 6:30p Class

Thursday, August 7, 2014

We will be having ALL classes TODAY (THURSDAY), but NO CLASSES ALL DAY FRIDAY. Please stay posted to the blog. If there is an "ALL CLEAR" issued we may resume classes.

Workout of the Day:

3 minutes clock
500m row
Double-Unders - max reps in remaining time (IRT)
2 minute rest

3 minutes clock
400m run
Double-Unders - max reps (IRT)
2 minute rest

3 minutes clock
30 Burpees
Double-Unders - max reps (IRT)

Wednesday, August 6, 2014

Hurricane Iselle

With hurricane Iselle fast approaching, please check with the blog to see which classes may get cancelled for Thursday, Friday and Saturday.

Workout of the Day:

Strength/Skill Day

(30 minutes)
3 Squat Snatches
Must receive snatch at parallel or lower and hold at below parallel for 1 second before standing. Athletes can touch and go or pause as long as hands stay on the bar


1 minute clock
alternating one legged squats - max reps

Tuesday, August 5, 2014

Happy Birthday Lena!

Helping Lena celebrate her birthday with a great workout! * Once an athlete gets bumped out of the workout and is no longer able to complete the required reps in 38 seconds they immediately go on a 400m run and then complete 38 burpees. Score = total rounds completed + total time. If athletes are able to complete 15 rounds they do not run or do burpees.

Workout of the Day:

38 second clock
8 Deadlifts(135/95)
5 Pull-Ups
15 rounds
* 400m run
38 Burpees

Monday, August 4, 2014


Start with 1 rep of each element and add 1 rep every round. Once the last person gets bumped out of the workout, set the clock for a 3 minute rest. Score = rounds completed in each set ex:(7/6)

Workout of the Day:

Every minute on the minute for 10 minutes

1+1 Gamer Box Jumps(24/20)
1+1 Wall Ball(20/14 to 10')
1+1 Kettlebell Swings(70/44)

2 rounds

Saturday, August 2, 2014

Happy Birthday Coach Max!

Helping Coach Max celebrate his birthday with a monumental workout.

Workout of the Day:
9am & 10am
4 minute clock
7 Push-Press(135/95)
28 Kettlebell Swings(53/35)
Double-Under - max reps in remaining time
80 seconds lay down (must lay down on back and get up with no hands at the beep)

4 minute clock
7 Push-Press(135/95)
28 Pull-Ups
Double-Under - max reps in remaining time
80 seconds lay down

4 minute clock
7 Push-Press(135/95)
28 Power Cleans(135/95)
Double-Under - max reps in remaining time
80 seconds lay down

12pm Only

4 minute clock
7 Box Jumps(24/20)
28 Front Squat(135/95)
Double-Under - max reps in remaining time
80 seconds lay down (must lay down on back and get up with no hands at the beep)

7 Push-Press(135/95)
28 Push-Ups
Double-Under - max reps in remaining time
80 seconds lay down

7 Overhead Squats
28 Power Cleans(135/95)
Double-Under - max reps in remaining time
80 seconds lay down

7 Handstand Push-Ups
28 Wall Ball(20/14 to 10')
34 Pull-Ups
Double-Under - max reps in remaining time

5 Double-Unders = 1 point
Score = the sum of double-under points (positive) and incomplete reps (negative)

Friday, August 1, 2014

CrossFit MainSite Workout

This workout was posted 2 days ago on the CrossFit Mainsite. Looked simple enough, but those are the deceiving ones aren't they.

Workout of the Day:

15 Push-Ups
100m run
10 rounds

Thursday, July 31, 2014

We have 3 teams signed up for the VA loans event. Please help support the teams with this event t-shirt. We are taking pre-orders immediately to turn in to hylete by next week. It is the same slate grey shirt that we have with the green asterisk. T-shirt cost will be $30. Remember it is a fund-raiser for the athletes participating. Pre-Order shirt will be on the whiteboard.

Workout of the Day:

300m run
5 Overhead Squats(135/95)
10 Front Squats(135/95)
15 Wall Ball(20/14 to 10')
3 rounds

Wednesday, July 30, 2014

Testing Stamina & Recovery

Today's workout was an opportunity to test your muscle stamina and recovery time. Many used the same weight for all eight sets, unable to recover in the time allowed. Others were able to PR on all rounds, setting a new 5 rep max, 3 rep max and 1 rep max PR.

Workout of the Day:

2 minute clock:
200m run
Press 7-7-5-5-3-3-1-1 (just 1 max rep set per round)
1 minute rest
8 rounds
23 minute workout

Tuesday, July 29, 2014

Almost had 10 to 1 ratio at the noon class on gender

When scaling the deadlift weight, athletes were instructed to choose a weight based on going unbroken in the deadlift ladder for the 1st and 2nd round.

Workout of the Day:

10 Deadlift(275/185) 
1 Lateral Facing Burpees
9/2, 8/3, 7/4, 6/5. 5/6, 4/7, 3/8, 2/9
1 Deadlift
10 Lateral Facing Burpees

Monday, July 28, 2014

"Hidden Grace"

Score equals rounds completed plus double-under jump rope reps

Workout of the Day:

"Hidden Grace"
2 Minute Clock:
6 Clean & Jerks(135/95)
20 Pull-Ups
Double-Under Jump Rope - max reps in remaining time
2 Minute Rest
5 rounds

Saturday, July 26, 2014

Triple 3's

In the spirit of the 2014 CrossFit Games, we decided to give everyone a taste of the "Triple 3's". Athletes could choose to do a "Triple 1", "Triple 2" or take the full dose.

Workout of the Day:

"Triple 3"
3000m Row
300 Double-Under Jump Rope
3 Mile Run

Friday, July 25, 2014

Trying a new move today with our slam balls. Even as an acronym it is ridiculous. It flows well as a movement though.

Workout of the Day:

Team of 3 Workout
1) 200m Run
2) Sit-Ups- max reps while runner is out
3) Medine Ball Clean Thruster Slam Ball(50/30) - max reps while runner is out
5 rounds

Thursday, July 24, 2014

C.J. Cummings

C.J. Cummings broke one of the longest-standing records in USA weightlifting history, and he is only 14 years old. He successfully lifted 153 kilos (337 pounds) at the USA Weightlifting Senior National Championships. The previous record was set by then 25 year old LeGrand Sakamaki in 2002.

Workout of the Day:

7 Dumbbell Squat Cleans(50/35) - pair
7 Kettlebell Cleans(53/35) pair
24 Front Racked Walking Lunges(Same Weight)
200m Run
3 rounds

Wednesday, July 23, 2014

Some of our athletes have been practicing a new wall ball. 10 lbs to 18 feet.

Workout of the Day:

3 rounds
1 minute AMRAP(as many reps as possible)

Bench Press(body weight/ 3/4 body weight)
Strict Pull-Ups
2 minute rest


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