Happy Aloha Friday and Good Friday!  There will be no evening classes on Friday April 19th.  Please join us for our 6,7,8 or 9am CrossFit classes. 

We will be closed on Sunday April 21st for the Easter Holiday! 

STRENGTH:

#front squats

Every :60 seconds for 6 minutes:

6 sets of 1 Rep

– 5 Second Negative
– 3 Second Pause in Bottom
– 3 Second Pause at Parallel

Set #1 – 53% of estimated 1RM Front Squat

Set #2 – 58%

Set #3 – 63%

Sets #4-6 (3 Sets) – Build to a moderate, between 66-75%. Aim to beat last week.

At the 10:00 then….

#push press

Every 1:30 for 6 minutes

4×6 Repetitions

Set #1 – 76%
Set #2 – 78%
Set #3 – 80%
Set #4 – 83%

**If you did your front squats as the cashout yesterday, then take the time to foam roll.

BeachFit will do:

15 Min Cap

21,18,15,12,9,6,3

Plate Ground to Overhead (45/25lbs)

Mountain Climbers (R/L=1)

7/5 Ski Erg

 WOD:

#vader

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14lbs)

18 Alternating Dumbbell Snatches (50/35lbs)

15 Lateral Burpees over DB