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

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

Completed CrossFit Kids

Congratulations to Di, Amanda &  Michele for completing the CrossFit Kids Seminar this past weekend and thanks to Cara, Kili, Chay, Holden, Max & Kona for helping out with demonstration. It was a great crew filled with fun participants.

Veterans Day Schedule - Amended Class Schedule

The Class Schedule for Tuesday, November 11, 2014 - Veteran's Day:

9am Only

Strength/Skill Day - Hang Snatch 3 Rep Max

Workout of the Day:

Strength/Skill Day
Hang Snatch
3-3-3-3-3

then...

Burpee Box Jump Overs(20)
max reps in 3 minutes

Official Current Class Schedule

Updated schedule for the Hawaii Kai Box. Many of you are already aware of the the change to the class schedule, but here is the official change. The schedule is always influenced by demand, so please let us hear your thoughts.

Workout of the Day:

"Helen"
400m run
21 Kettlebell Swings(53/35)
12 Pull-Ups
3 rounds

Gym Closed for Labor Day

Gym is Closed for Labor Day

Please come and join us at the Neil Blaisdell Arena for the CrossFit Competition