Archive for July 2012 | Monthly archive page

Nick Pappas Presents: Goal Setting Lecture

What:  A lecture on positive self talk and goal setting, in relation to CrossFit and Life. When: This Friday Night August 3rd at 1800 hours (6pm) Where: CFVOM 19800 8th Street East Cost: $5.00 Other:  I am proud to introduce our first lecture relating to CrossFit and am very proud of what Coach Nick has […]

Thank you Kauai CrossFit, CrossFit Oahu

Thank you to both CrossFit Oahu and Kauai CrossFit for allowing us to workout at your wonderful boxes on our vacation.  It is a beautiful thing to witness firsthand the outstanding community that exist in our CrossFit world.  A group of individuals bonded in the forge that is hard work. No matter where you are […]


Warm Up:  3 x 1 min Plank Holds    3 x 10 yard Plank Walk SWOD:  Warm Up to heavy Thruster WOD: AMRAP in 10 min: One Arm DB Thruster AsManyAsPossible * Each time you break do 7 Push Ups then switch arms  

Last day to Sign Up!!

Tomorrow is the final day to sign up for the Crescent Classic!  Sign up sheet and payment must be made by tomorrow at 1700. Tomorrow, August 1st @ 1700 we will be announcing the First and Second WOD’s of the competition.  We will also be updating you on the schedule for the day things such […]


Back to Normal Schedule!! SWOD: 1rm Snatch WOD:  21-15-9 Split Snatch 75/55 Toes to Bar


Follow the games all weekend long on!!! WOD:   Run 5 k *Remember pushing yourself to do things you do not like sometimes will only make you better.  Take this workout to heart, map out your run, and do it for time!


Let the CrossFit Games Begin!!! “At Home WOD”:     DECK OF CARDS *For Time complete the deck of cards with the following assignments to suites and numbers. Diamonds- Mountain Climbers (4 count) Hearts- Burpees Spades- Flutter Kicks (4 count) Clubs- Air Squats Numbers- Face Value J-11   Q-12   K- 13    A- 15


6am, 8am, 9am, 3:30pm ONLY!! WOD:   “FRAN” 21-15-9 Thrusters 95/65 Pull Ups Bring your “A” game!!


Free Slurpee Day!!! *Reminder Schedule amendment starts tomorrow! WOD:   Buy in: 30 Wall Balls 5 Rounds For Time: 5 Deadlifts 10 Russian Swings 15 Sit Ups


Warm Up:  2 x 400m. Run WOD:  4 Rounds For Time: 5 Plyo Push Ups 10 Back Squats 5 Plyo Push Ups 20 Box Jumps 24/20″