#back squats

Every :90 sec for 9 minutes:

Set #1 – 4 Reps @ 72%

Set #2 – 2 Reps @ 78%

Set #3 – 4 Reps @ 72%

Set #4 – 2 Reps @ 82%

Set #5 – 4 Reps @ 72%

Set #6 – 2 Reps @ 86%

Right into…

#back rack lunges

2 Sets of 14 @ 40% 

Percentage based off current/estimated 1RM Back Squat. Each of set is 7 reps per leg, for the total of 14.

At the 16:00…

Alternating “On the Minute” x 8 (4 Rounds):

Minute 1 – 3-Position Power Snatch
Minute 2 – 3-Position Squat Snatch

In both movements, the starting positions are the same.

Rep #1 – High Hang. Pockets, with shoulders over the bar and a slight knee bend.
Rep #2 – Hang. Knee level, with shoulders over the bar and shin bones vertical.
Rep #3 – Floor. A full repetition.

Start at 60% of your 1RM Snatch and steadily build from there, based on feel.

BEACHFIT if no SQUATS or SNATCH will do:


30/21 Cal Bike

15 Goblet Squats

30 DeadBugs (R/L=2)

15 Goble Lunges (R/L=2)


#body armor monday

3 “Giant Sets”: For Quality not for time

Max Strict Ring Dips  *Scale to Bench Dips

12 Barbell Bent Over Rows *Scale to DB or KB Rows

18 Weighted Glute Bridges

14 Weighted Sit-Ups

200 Meter Double Dumbbell or KB Carry**

Rest up to 90 sec between sets. 

**On the 200m Double Dumbbell Carry:

First 50 meters – One DB overhead, one DB front rack. (Switch at drive)
Second 50 meters – Same as first 50m, but changing sides. (Switch at 200m turnaround)

Third 50 meters – Hang position (farmers carry). (Switch at Drive)

Fourth 50 meters – Both in front rack position.

Athlete’s choice on all loadings. 

Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get more information

“Kama’aina, local residents, your first session is FREE! You are welcome to attend any of our regularly scheduled CrossFit Classes (excluding Saturday AM). Click HERE for our schedule. Please arrive 15 minutes early to complete your waiver and to assure you are on time.

learn more about our membership options

Fill out the form below to get started.