9/16/11 FREE Intro Friday Community Class Grows

-Posted by KC

"It is not how strong you are, it is, how are you strong." - Leesa Robertson, Waimea Middle School english teacher, and new AllStar Athlete.

CrossFit Level 1 Certified Trainer, Tammie Akau joins AllStar today! We are stoked to have her become part of our AllStar family!

FREE Intro Friday Community Class GROWS!

We had a grand turn out for our 4:30pm Community Class today! This is a great way to introduce yourself to CrossFit and get a taste for what we do here at AllStar. The workouts are lighter than a regular all levels class but you should expect to learn a lot about what CrossFit is, why we do what we do, and how to scale appropriately for your fitness level. Only problem is, where's the guys?!?! It seems to always work like this, the women are brave enough to show up first, the guys follow....Remember CrossFit is for everyone, but you've got to WANT to put in the effort and want to work hard. Determination will serve you well. Progress is inevitable.

Friday Community Intro Class goofballs!

They learned how to Box Jump......

They learned how to do a Pull Up.......

And then they hit the workout!

Workout of the Day (All Levels Class 11am & 5:30pm)

For time:

15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

SUB: 10 Ring Rows = 1 Rope Ascent

Scale Loads as Needed