Backsquat MONDAYS!!!!! Monday: 3×2 BACKSQUAT @80-90% CONDITIONING: 4x400m SPRINT 2min rest in between sets ABS: Tabata Parallette pass thrus Tuesday: 5×2 Shoulder Press CONDITIONING: “Death By” Power Snatch (105/65) Pushup on the minute perform 1 PS and 1 Pushup, rest remaining of the minute – 2,2 – 3,3 and so on as far as you [...]

Jennifer has made tremendous improvements over the last month. Lifts are ALL up…. PRs are her norm throughout the week. Jennifer, your positive vibe and encouraging energy is contagious. Thank you for lifting the spirits and motivation in the am classes. You are an awesome athlete and a joy to train! Keep up the good [...]

Monday BACKSQUATS!!! 3×1 Backsquat 90-95% of 1RM *(At least 5lbs heavier than last week) Then… 15-10-5 OHS (115/80) 100-75-50 Double unders

PR’s on PUSH JERK?!?!? 90% of 831′ers broke their personal records (PR’s) this week!!! Everyone is dialing in solid technique and in turn ramping up speed and strength. Good job guys and gals. LEGIT. WEDNESDAY @ CrossFit Kona “Annie” Paige -6:06 Becky -7:40 Dan – 10:51 Single unders Russell – 7:23 Thursday: 3×3 Backsquat then: [...]

Sunday 4/28/2013 MAKE UP DAY Pick a lift or WOD you missed ove the week!! Be sure to have completed FIGHT GONE BAD. Post your times/scores here!! Monday at CrossFit Kona: “DT” 5 rounds: 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks Paige RX 10:52 Russell #105 6:29 Mesepa LOC DOG RX 11:50 [...]