WOD

2017-07-22 SAT
Brandon Arakaki  |   wods  |   July 21, 2017  |   0 Comments

Free boot camp at 8:00 AM, open to the public, no CrossFit experience or membership required! First time visitors reserve your spot online here.

Just come in your workout gear, bring a refillab

2017-07-20 THU
Chris Welch  |   wods  |   July 19, 2017  |   0 Comments

Thursday

4 rounds for time of:

500 m row
10 overhead squats [155/115]

We have done this or something similar to this a few times before. This is HARD. The harder you row, the harder it i

2017-07-19 WED
Chris Welch  |   wods  |   July 18, 2017  |   0 Comments

Wednesday

5 rounds for time of:

7 cleans (full squat) [155/115]
14 kettlebell swings (Russian) [53/35]

Typically the worlds best athletes are minimalists when it comes to their training

2017-07-18 TUE: RENE
Brandon Arakaki  |   wods  |   July 17, 2017  |   0 Comments

René (a CrossFit HQ hero workout)

7 rounds for time of:

Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

*If you have a 20-lb. weight vest or body armor, wear it.
Danish

2017-07-17 MON
Brandon Arakaki  |   wods  |    |   0 Comments

8 x 3 split jerk
When I train, I erase all the limits and expectations of what I can do. I am powerful and anything is possible. – Camille Leblanc-Bazinet, CrossFit athlete
Recommended read: How

2017 JULY 17-22
Chris Welch  |   wods  |   July 16, 2017  |   0 Comments

Feed your legs. This week is all about feeding your legs. Tuesday through Saturday are awesome workouts that will make you sore but hopefully hungry to come back the next day. It is intentional and no

2017-07-14 FRI
Brandon Arakaki  |   wods  |   July 13, 2017  |   0 Comments

ALMOST CINCO 1

For time:

3 rounds of:

5 deadlifts [315/165]
10 pistols (one-legged squats)

Then,

50' handstand walk (sub: 150' bear crawl as low as possible)

Time cap: 7 minute

2017-07-12 WED
Chris Welch  |   wods  |   July 11, 2017  |   0 Comments

7 rounds, 45 seconds work with 30 seconds rest between rounds:
Max repetitions of snatch [135/95]



Coach's thoughts: The snatch is an amazing lift. If you ever find yourself thinking, ”why do

Start Today

Take the Plunge

Sign up for 3 free On Board Foundations classes today!