10/7/13 Beauty & NEW AllStar Apparel just in!

-Written by KC

Speaking of beauty, HPA Teenagers learn how to Back Squat today. Beautiful!

New AllStar Apparel just in today! Grey & Blue shirts & Tanks! Grey and purple long sleeved shirts! Multi colored soft hoodies! Thanks to our AllStar models Cheryl Brost and Everett Perez! All Items can be see and ordered on our retail site! YES WE SHIP!

Ann-Marie's Going Away Party is this Saturday Night 6:30pm at KC & Josh's House!!! ALL INVITED! POT LUCK BBQ!

 CrossFit AllStar will be at Girls Night Out at Kanu o Ka 'Aina NCPCS this Friday Night for the annual event FREE and open to the public (well, women anyhow) to help support woman's health and wellness in our community! Please come enjoy this wonderful event!

Last year we had a Max Effort 1 Min. Box Jump or Step Up Challenge...what will it be this year?!?!

Workout of the Day Courtesy CrossFit Invictus

Warm Up:

Run 800 m

Dodgeball with squat penalty

Rope Climb practice for quality

Foam roll and shoulder mobility in between climb efforts

A.
Back Squats:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps (exceed set 1 weight)
*Set 5 – 2 reps (exceed set 2 weight)
*Set 6 – 1 rep (exceed set 3 weight)
Rest 2-3 minutes between sets and use the time to work shoulder mobility

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Man-Makers
10 Pull-Ups
15 Box Jumps (24″/20″)