Monthly Archives: February 2008

The bad news is that CrossFit Molokai is going to be taking about two weeks off to reorganize a little.  Actually, that might seem like good news... 

The good news is that we will be starting again on Saint Patrick's Day at the Na Pu'uwai Fitness Center.  The bad news for some of us is that we will start at "0Dark:30 hrs."  That is 5:30 AM.  Just like back in the service.  That is only bad because we might not be used to getting out of bed at that hour.  Na Pu'uwai opens at 5:00 AM, so, if you want, you can come in even earlier and get warmed up!

Keep your workouts going by checking www.crossfit.com, because we feel a "Fight Gone Bad" coming on...  So, come by at 5:30 on 17 March to work or just watch.  Spectators welcome.

Nothing crazy.  Just some basics of using these crazy-looking weights.  5:00 PM at 296 Kamehameha V Highway.  New members always welcome.  Give us a call at (808) 553-5479 or e-mail crossfitmolokai@yahoo.com.

Here is a great clip on breathing when using the 'bells: Jeff Martone's Basics of the Kettlebell

We will be doing a 2.5 mile run by the regional park at 5:00 PM. 

Or, on your own, run 2.5 miles and post time to comments.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups