We will be doing the WOD and the #front squat STRENGTH in class today.


#proud to be an american

10 rounds
200m Run *Can sub 200m Row or 400m Erg Bike)
3-4 Strict Pullups *Scale to Kipping Pullups, Ring Rows or Bent Over Double DB Rows (*Rx+ 1 Rope Climb)
-Rest 5 min-
10 rounds
200m Run
4 Burpee Pullups (Rx+4 Muscle Ups)

Time Cap Each Section: 15 min


#Pause Overhead Squat:
– 2×3, 2×2, 2×1 In between sets perform HEAVY Double Dumbbell Overhead Hold (45 seconds)
* Rest 60-90 seconds between sets *

(#Cycled) Rack Jerks:
6×2 reps. Move up in weight each set. In between sets perform 10 single-arm Dumbbell Row (L&R).
* Rest 60-90 seconds between sets * *Approx 45-75%

#In The Hole Front Squat:
– 5×3. Keep these a little “lighter”. (10/8 cal on assault bike for three total sets. SPRINT)
* rest 60-90 seconds between sets * *Approx 50-70%


As mentioned we will start to include the Bodybuilding track daily. Do ALL, SOME or NONE.

Barbell Bench Press
5 sets: 7-10 reps (increasing across sets)
*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on the next set.

Tempo Double Dumbbell Bench
4 sets: 10 reps. Start with DB’s extended away from body, 2 second descent, 1 sec pause at chest (keep tension in the chest), explosive press. Moderate weight; increase or stay the same across sets.
*Focus: Give yourself of using a weight that you can control when sitting back and finishing the set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Incline Dumbbell Bench Press
4 sets: 5 alternating reps (each side) + 5 double DB reps.
Dumbbells are held at lockout while one is lower and pressed and then repeat on the opposite side. After 5 alt. reps on each side, immediately follow with 5 double DB together. Moderate weight; stay the
same across.
*Focus: If you drop the dumbbells; you’ve gone too heavy. Focus on control and constant speed through all reps of alternating and doubles.

Standing Banded Tricep Extension
4 sets: 15-20 reps; same resistance across
*Focus: Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Rest 90 sec between.

Double DB Skull Crushers
4 sets: 15-20 reps (light to moderate)
Stay the same or build across if steady tempo and control can be shown throughout
*Focus: Lay on bench or floor. Both arms are extended in front with DB’s held in a neutral grip. Elbow should stay tucked (avoid flaring) and pointed towards the ceiling. Lower dumbbells by bending at the elbow and allow them to pass by the sides of the head. Show control throughout.

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