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The three R’s!
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Makawao, HI 96768
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11/01/2014 WOD: Donny 21-15-9-9-15-21 reps, for time of: Deadlift Burpee 65% of 1RM U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
Sat partner wod Metcon (AMRAP - Reps) 2 rounds Switch when the "required" reps are completed. Score the reps for wallballs, box jumps and toes to bar only. Station 1: AMRAP 4 Minutes 20 KB Swings 70/53 Russian while partner does Wall Balls 20/14 10"/9" 1 min rest Station 2: AMRAP 4 Minutes 10 Clean and Jerks 135/95 While partner does box jumps 1 min rest Station 3: AMRAP 4 Minutes 20 hang power snatch 95/75 While partner does toes to bar 1 min res
Don't forget to download the new totalWOD app to your smartphone! This app is fully integrated with your Mind Body account. You will be able to register for class (replaces Mind Body Connect app), review the workout, check out the daily leaderboard, and log your results all from the same app! App is available for both Iphone and Android. Download "totalWOD athlete" and use your Mind Body login info. We will begin posting our WODs to this app effective tomorrow. (Barbell Club transfer will occur in a few days)
This Tuesday, November 4th, is bring a friend day. You can bring a friend to any of the regularly scheduled WODs. The WOD will be community-friendly and scalable. So tell your friends and neighbors now so they can make plans. Even with a busy schedule, surely they can come to one of the classes on Tuesday!!
Hey Main Liners, for tonights 4:30 & 5:30 classes costumes will be welcomed if not encouraged. Yours truly, Matt Carr, will be coaching all night in costume. And the first person to guess what I’ll be gets a 10 second head start on todays WOD... Ready, set, go….
"Sir William Osler, the founder of modern medicine, once remarked that "The greater the ignorance, the greater the dogmatism." It's kinda ironic, then, that the field of medicine is so ignorant—and so dogmatic—when it comes to exercise and nutrition. It's not hard to see where it comes from. Pride. Hubris even." http://www.t-nation.com/free_online_article/sex_news_sports_funny_grok/what_your_doc_doesnt_know_about_weightlifting
919ers: Make your weekend plans now. Come out and WOD on Saturday. Remember our free community class is at 10AM every Saturday, so bring a friend or neighbor. Don't forget Jodi's Halloween party Saturday night for 919 members - and yes, you should dress up. And there's a mobility session at 12:30 on Sunday with Coach Barbara.
Do you remember your first #pullup? #FRAN? #HSPU? #Rip? There are so many milestones in #Crossfit to #recognize and #celebrate! Under the #coaching of Jordan A. and Natasha P., Erin M. gets her #FIRST #Rope #Climb! Nice work! #likeAboss #crossfitgirls #earnit #technique #efficiency #recognize #CFW #CFWStrong
LAST CALL on the Run DMC shirts/tank tops. You have until noon today to get in on the pre-order! Shirts and tanks are $22 each or get both designs for $40. We can also mail shirts to you if needed for an additional $5 more. Fill out your order info here: https://docs.google.com/spreadsheets/d/1Ole3IYDYJ4ZhqLAacbfl768w80UHkAzQtq9B_1j5qZ4/edit?usp=sharing