Tuesday, March 29, 2016

Coming Soon!

We have decided to invest in more Glute Ham Developers (GHD) for both gyms. You can look forward to more workouts programmed with this equipment.

Monday, March 28, 2016

Holiday Schedule for Kūhiō Day

In honor of Prince Jonah Kūhiō Kalaniana'ole we will be on a half day schedule. 

9a - CrossFit
10a - Basics

Validation for 16.5 still available by appointment

Monday, January 18, 2016

Martin Luther King Jr. - Holiday Schedule

In observance of Marting Luther King Jr Day we will be on a holiday half day schedule.

Kaka'ako - Basics: 7a and 11a   /   CrossFit: 6a, 8:15a and 12 noon

Hawaii Kai - Basics: 10a   /   CrossFit: 9a

Tuesday, September 1, 2015

VA Games Support T-Shirts Ready For Pick Up

Thanks to our Ohana who purchased a Team Support T-Shirt for the VA Games. The Event is this Saturday at the Blaisdell Center. The Event will run from 8:30a to 4pm.

Please pick up your shirts as soon as possible. We have about 50 extra shirts in varying sizes. You may be able to purchase additional shirts or switch out the size that you pre-ordered. This will only be as supply is available.

For those who have asked about the design, here are the thoughts that went into creating the shirts. We have a total of 4 teams competing at this event. 2 teams from our downtown location, CrossFit Hawaii, and 2 teams from CrossFit Hawaii Kai. Each team is represented by a colored asterisk. The 4 team colors are placed in a pattern representing the Hawaiian Island Chain. The image of King Kamehameha is pictured to show unification. At this event our entire Ohana is 1 team. TEAM WHITE SHIRTS. If possible, at the event, wear the white t-shirt instead of the grey tank.

Thursday, February 5, 2015

"The Point is Mootz"

Workout of the Day:

"The Point is Mootz"
4 rounds:
10 Snatch Grip Push-Press from the back(135/95)
15 Toes to Bar
20 Front Rack Lunges(135/95)
(Barbell movements are taken from the ground, no rack)

Wednesday, February 4, 2015

Kettlebells - Comparison of Methods

Curious about the different style of kettlebell methods. This CrossFit Journal article from July, 2007 gives a great comparison of both the hard style and fluid style. Read article HERE.

Workout of the Day:

"Shoot for 2"

16 minute AMRAP of:

200m run
20 Wall Ball(20/14 to 10')
200m run
20 Kettlebell Swings(53/35)
200m run
20 Box Jumps(24/20)
200m run
20 Burpees

Monday, February 2, 2015

Congratulations - New Level 1's in the House

Congratulations to all who participated in the CrossFit Level 1 Certificate Course on January 24-25th. All 5 passed and now hold their Level 1 designation.

Workout of the Day:

"Running Grace"
300m run
15 Clean & Jerks(135/95)
200m run
10 Clean & Jerks
100m run
5 Clean & Jerks