We had a great turnout for WOD FOR WISHES on Saturday.  Thanks to all that participated and donated to an amazing cause. Donations are still being accepted through the end of the month.  Contact Coach Janelle or Coach Tom or click HERE to donate!  

STRENGTH: (20 Min for both)

#back squat

On the Minute x 12 (3 Rounds):

Minute #1 – 5 Reps @ 77% of 1RM

Minute #2 – 3 Reps @ 82% of 1RM

Minute #3 – 1 Rep @ 87% of 1RM

Minute #4 – Rest

#front rack reverse lunges

Set #1 – 12 Reps @ 48% of 1RM Front Squat

Set #2 – 12 Reps @ 53% of 1RM Front Squat


#Foul Ball  (25 min Cap)

3 Rounds For Time:

800 Meter Run (Scale to 600m or 400m)

30/21 Calorie Row  

30 Alternating Dumbbell Snatches (50/35)


#body armor

1-2 Rounds

100 Meter Kettlebell Walk*

100 Meter Farmer Carry  (Rx+Sled Drag)

20 Weighted AbMat Sit-Ups

*Kettlebell Walk – Two kettlebells of the same load. At the start of the walk, hold one kettlebell at the front rack, and one locked out overhead. Every 25 meters, alternate. Lighter is better here to focus on a solid midline and sound extension overhead.

Sled Drag – Good to go heavy here and challenge ourselves. The 100 meters doesn’t have to be unbroken, but we need to be able to complete the distance with at most two quick breaks per round. Heavy and challenging, but we can always move forward. Free to build across the two rounds.

Weighted AbMat Sit-Ups – Feet anchored. Athlete’s choice to hold a plate, or a dumbbell across the chest. Aim is to have these 20 repetitions unbroken each time.

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.