11/29/12 Fast Friends at AllStar

-Written by KC

I love our people!

I keep saying this over and over again, but really I love our peeps! Right: Dana and husband Kalani are now training together and they have come a long way! Dana is now doing multiple pull ups, unassisted and all on her own. Kalani is moving better, faster, safer and showing up consistently (the KEY!). I just love these guys and i'm so excited for their inevitable progress with CrossFit! YAY!

Below: Melora after class comments on how amazing she feels Malia is doing in CrossFit. We all are just so amazed at each other, and ourselves. CrossFit allows you to truly see the greatness in yourself and others! GO MALIA!

Workout of the Day

Warm Up:

Group line drills

Barbell Work: Courtesy Outlaw.com

1) Every 45 seconds for 5 minutes:

1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)

2) Every 45 seconds for 5 minutes:

1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)

Conditioning WOD:

Courtesy Outlaw.com

Run 800m
5 Bar Muscle-Ups
9 Hang Squat Clean to Thrusters 135/95#
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 135/95#
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 135/95#

For time.