FALL BRAWL is quickly approaching.  If you have been thinking about doing  your first competition then this is the perfect time!  Sign up TODAY!  

We are also looking for about 10 volunteers to help judge the competing athletes.  We are also looking for a few volunteers to help with equipment during the comp.  If you are interested in EITHER of these please let Janelle or Tom know ASAP.  Mahalo! 

SCHEDULE UPDATE:  Due to Fall Brawl there will be NO 8am class on Saturday, August 26th. 

STRENGTH:

Back Squats

5 sets of 4 at 75%

BeachFit will do:

12 Min AMRAP

Driveway Run

10 Air Squats *Add weight if desired

15 Sit Ups

10 Lunges *Add weight if desired

WOD:

#double dip

AMRAP 15

50 Double Unders

18/12 Calorie Assault Bike or Row  (*Sub 200m Run )

15 Hang Squat Cleans (95/65lbs)