TICKETS ON SALE NOW AT BOX through the end of February!!!!

We are going to do a raffle entry/drawing for ONE FREE YEAR MEMBERSHIP! ALL proceeds are going towards new Concept Erg Bikes…you know…the one that everyone always wants to use, but there are only 2….our goal is to earn enough funds to purchase 2 or more! Raffle Tickets are 1 entry for $50, 2 entries for $75, and 3 entries for $100. One lucky member will earn ONE FREE YEAR! All of us will win more Erg Bikes!!! It’s a win win for everyone! You can even gift your raffle ticket if you choose. 



On the 1:30 x 5 Sets:

1 Set of Strict Handstand Push-ups (Scale to Kipping)

*Choose a variation that allows you to complete at least 5 reps per set such as:

Feet on Box or Bench (Reduces Weight Being Pressed) Video or Double Dumbbell Strict Press

*You can expect to have about a minute of rest between each set of strict handstand push-ups




Buy-In: 60/45 Cal Assault Bike, 1000m Row or 2,000 Meter Erg Bike (5 min cap)

Directly Into…

5 Deadlifts (245/165) *Scale to approx 55% of 1Rep Max Deadlift

15 AbMat Sit-ups

25 Double Unders (Scale to 40 Singles or 5/3 Ski Erg)



2,000 Meter Tempo Row (10 min cap)

0-200: 2k Pace + :20
201-400: 2k Pace + :10
401-600: 2k Pace
601-800: 2k Pace + :10
801-1000: 2k Pace + :20
1001-1200: 2k Pace + :10
1201-1400: 2k Pace
1401-1600: 2k Pace + :10
1601-1800: 2k Pace + :20
1801-2000: Recovery

We’ll work three different gears in this 2,000 meter tempo row, switching speeds every 200 meters

These gears are based off your pace per 500 from your most recent 2,000 meter row for time 

For Example:

If your most recent 2k Row Time Trial finish is 8:00, your pace per 500 would be 2:00

Therefore, your three gears would be: 

  • 2k Pace + :20 = 2:20 
  • 2k Pace + :10 = 2:10 
  • 2k Pace = 2:00

Click Here to see a chart where you can calculate your 2k Row pace per 500.

If you don’t know your time either do a 2k time trial or treat this as a 2k row reovery..


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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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