Aloha Friday!  Fittest on the Valley is here!  Just a reminder we will not be having our Saturday 8am CrossFit class or our 9am-10am Open Gym as we are hosting the Fittest on the Valley. Come on out and cheer on some great athletes! Competition starts at 8am sharp and should conclude about 3:30. 

STRENGTH:

#front squats

Building to a Heavy 2 Rep

Every 1:30 for 7:30 min, then until 12:30 min on clock continue finding your 2 Rep Max Front Squat

Set 1: 2@ 70%

Set 2: 2@75%

Set 3: 1@80%

Set 4: 1@85%

Set 5: 1@90%

5 Min to Find 2 Rep Max Front Squat

BeachFit will do:

AMRAP 10

100m KB Farmer Carry (Drive and Back)

10/8 Cal Bike

10 Up/Up/Down/Down Planks

WOD:

#optimus prime

AMRAP 7 

Wall Balls (20/14lbs) Rx+30lb Ball

*Every minute on the minute – Complete 5 Deadlifts (225/155lbs) Rx+ 245/165lbs

**Workout starts with Wall Balls, ends at 7:00

At the 10min mark…complete

#Annie

50-40-30-20-10

Double Unders

Ab Mat Sit Ups