CrossFit Kailua Blog

Member of the Month November

Mekade Jones Nickname: N/A Occupation: Student Hometown: Fort Scott, Kansas Which class do you usually attend? 7:30 pm class What is your favorite workout/lift/skill?: My favorite movement that I like to do is Jump rope. But the movement I really just wish it didn’t exist is burpees. Whoever invented the burpee must have been out… Read more »

Member of the Month: October

Name: Suzanne Green Nickname: Sue Occupation: Plato’s Closet owner Hometown: Kailua for 19 years, grew up in a little town in Illinois called Batavia Which class do you usually attend? 9am What is your favorite workout/lift/skill?: I love deadlifts, back squats, thrusters ; have a love/hate relationship with wallballs. I wouldn’t be sad if assault… Read more »

Member of the Month: September

Name: Philip Johnson Nickname:  (The Notorious) Five O’Clock Phil Occupation: Professor of Computer Science, University of Hawaii Hometown: After 30 years here, Kailua is my home, but I grew up in Michigan. Which class do you attend: Well, it used to be 5:00pm until Coach Gil went and changed the schedule. Favorite skill:  Double unders…. Read more »

Thursday June 6th, 2019

Workout of the Day A. Three sets of: Dumbbell Shoulder Press x 8 reps @ 2111 Rest 45 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Dumbbell Skull Crushers x 10-12 reps @ 2011 Rest 45 seconds Strict Toes to Bar x 6-8 reps @ 2110 Rest 45 seconds B. Five… Read more »

Tuesday May 28th, 2019

Box Etiquette Week 4 – Treat Empty Barbells Like They Were Your Baby Workout of the Day A. Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press When the running clock reaches 16:00, perform… B. Every 2 minutes, for 8 minutes (2 sets) of: Station 1 – Bench Press x 8 reps… Read more »

Thursday March 28th, 2019

Workout of the Day Every 3 minutes, for 24 minutes (8 sets) for max load:400 Meter Run3 Ring Muscle-Ups3 Power Cleans Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of… Read more »

Friday March 1st, 2019

Workout of the Day Beginning on an 8-minute clock, complete as many reps as possible of:  25 toes-to-bars  50 double-unders  15 squat cleans, 135 lb.  25 toes-to-bars  50 double-unders  13 squat cleans, 185 lb.If completed before 8 minutes, add 4 minutes to the clock and proceed to:  25 toes-to-bars  50 double-unders  11 squat cleans, 225 lb.If completed before 12 minutes, add 4… Read more »

Saturday June 16th, 2018

Workout of the Day Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Russian Kettlebell Swings (32/24 kg) 15 Calories of Rowing Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner… Read more »

Saturday April 28th, 2018

Workout of the Day In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders 40 Kettlebell Swings (24/16 kg) 30 Wall Ball Shots (20/14 lbs) 20 Box Jumps (24″/20″) 10 Toes to Bar Partner A starts with 50 double-unders, Partner B then performs 40… Read more »

Meet John D.

How would you describe yourself in 3 words? Energetic. Adventurous. Jokester. What’s your favorite Starbucks drink? Grande Hazelnut Mocha What was the last good book you read, and why did you enjoy it? Extreme Ownership.  I think we all forget to take responsibility here and there, and I learned a lot about owning my actions… Read more »