Super Saturday 59

This Super Saturday we are coming at ya with a little something different. We are going to do the “GIVE” workout that is being done at CrossFit gyms all over the world on this date. The Keala Foundation has been building a huge community in Kauai dedicated...

04192019

***** WORKOUT   4/19/2019 STRENGTH 12/8/4/2/2  Deadlift *Score heaviest 2 rep on whiteboard CONDITIONING 3 rounds of: 1 Minute Max Calories on Assault Bike 1 Minute Max Rep 25′ Shuttle Run 1 Minute Max Rep Russian Kettlebell Swings (M:70#/W:53#) 2 Minutes Rest...

Hour 18

***** WORKOUT   4/18/2019 STRENGTH 5 sets of 1 Snatch Balance + 2 Overhead Squats (pick weight) CONDITIONING Complete as many rounds as possible in 15 minutes of: 400m Run 20 Toes to Bar 12 Alternating Dumbbell Squat Snatch (pick...

04172019

***** WORKOUT   4/17/2019 STRENGTH 3×4 Hang Power Clean (below the knee) 4×2 Hang Power Clean (add 5#-30#) CONDITIONING Complete 3/6/9/6/3 reps for time of: Hang Power Clean (M:165#/W:115#) 2 x Box Jump Over (M:24″/M:20″) *11 minute time...

GFY!!!!

HELLS YES!!!! Team Crazy Semi-Fit Asians has officially qualified for the Northern California Classic competition. These four awesome individuals united as a team and kicked ass. Good For You CrossFit is rolling into the NorCal Classic deep! Crazy Semi-Fit Asians...

04152019

It’s tax day! I hope no one got bad news from their accountant this year… ***** WORKOUT   4/15/2019 CONDITIONING Complete as many rounds as possible in 20 minutes of: 16 Plate Thrusters (M:45#/W:25#) 8 Push-ups 300m Run 16 Plate Ground to Overhead 8 Hand...