The 2019 Reebok CrossFit Open starts February 21st!! Click HERE to learn more about the Open and to get signed up.  This is for EVERYONE with scaled and Rx divisions. We will announce our Open Judging Schedule in the coming weeks. Visitors welcome to participate!


#back squats

All sets are completed “On the 3:00”, and all repetitions are taken from the rack.

On the 0:00… 10 Reps @ 70%

On the 3:00… 8 Reps @ 75%

On the 6:00… 6 Reps @ 80%

On the 9:00… 4 Reps @ 85%

On the 12:00… 2 Reps @ 90%


#top heavy


9 Power Cleans 135/95lbs  (Rx+155/105) 

12/9 Strict HSPU

9 Front Squats  135/95lbs (Rx+155/105)

12/9 Strict Pull-Ups

BeachFit will do:

18 KB Swings (53/35lbs)

12/9 HR Pushups

9 KB Goblet Squats (53/35lbs)

12/9 Strict Pullups or Ring Rows


#rowing conditioning

On the 0:00… 21/15 Calorie Row
On the 1:30 – 18/13 Calorie Row
On the 3:00 – 15/11 Calorie Row

On the 5:00… 21/15 Calorie Row
On the 6:30 – 18/13 Calorie Row
On the 8:00 – 15/11 Calorie Row

On the 10:00… 21/15 Calorie Row
On the 11:30 – 18/13 Calorie Row
On the 13:00 – 15/11 Calorie Row

Scaling Options:

Naturally, we want to be cognizant of our own capacity on the rower and choose a calorie total that is attainable for where we are today. We are aiming to be complete with the first row, the largest, by the 50s mark. If this is not the case for us today, below are some options for modifications:

18/13 Calories
15/11 Calories
12/9 Calories


15/11 Calories
12/9 Calories
9/7 Calories


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“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.

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