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Today’s WOD

2009, 2018

THIRSTY THURSDAY

September 20th, 2018|

Aloha CrossFit – Group WOD

Inner peace is the key: if you have inner peace, the external problems do not affect your deep sense of peace and tranquility…without this inner peace, no matter how comfortable your life is materially, you may still be worried, disturbed, or unhappy because of circumstances.” ― Dalai Lama

Metcon (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

Synchronized bar-facing burpees

Time cap: 7 minutes

Metcon (AMRAP – Reps)

For time:

20 synchronized squat cleans, 135 lb.

20 synchronized squat cleans, 185 lb.

20 synchronized squat cleans, 225 lb.

Time cap: 7 minutes

Metcon (Time)

21-15-9 reps for time of:

Synchronized pull-ups

Synchronized deadlifts, 225 lb.

Time cap: 45 min.

Metcon (Time)

5 rounds for time of:

50 double-unders (each)

50-ft. synchronized overhead lunge

50-lb. dumbbell

Time cap: 15 minutes

Why Crossfit?

  • Get leaner and stronger
  • Feel more positive and energetic
  • Reduce injury, illness and disease
  • Improve performance overall
  • 1/4 the cost of a personal trainer
  • Small group classes w/ expert coaching

Why Choose Aloha CrossFit?

  • World-class, passionate coaches
  • Life-changing programs
  • Welcoming and motivational atmosphere
  • State-of-the-art facilities
  • Convenient schedule
  • Friendly, accessible beginner program

Class Schedule

Monday, Wednesday, Friday

5am – Regular CrossFit Class

8am – Regular CrossFit Class

9:15am – CompTrain Class

12pm – Regular CrossFit Class

3pm – Regular CrossFit Class

4:15pm – Regular CrossFit Class

5:30pm – CompTrain Class

6:45pm – Regular CrossFit Class (Beginners Class)

 Tuesday, Thursday

5am – Regular CrossFit Class

8am – Regular CrossFit Class

9:15am – CompTrain Class

12pm – Regular CrossFit Class

3pm – Regular CrossFit Class

4:15pm – Regular CrossFit Class

5:30pm – CompTrain Class

6:45pm – Regular CrossFit Class (Beginners Class)

6:45 – 7:45 – Kids Class

 Saturday

8am – Regular CrossFit Class

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