Thursday 07.09.15

Jordan, puttin' the Cajun spice back in LA

LADIES NITE - Wed. 07/28

The Pearl City Painter, Bill Kaufmann, has a special surprise, CrossFit-inspired painting for you ladies and your friends. We need a minimum of 30 people for this event, so invite your friends and family. Please register by next Wednesday, 07/22. Details are on the flyers at the gym. Please take some extra flyers and spread the word.

WOD

8 Rounds

8 Push-ups with hands on slam ball or small wall ball
--
"Heavy Helen" 

3 Rounds

Run 400 m

21 KB swings (70/53)

12 pullups

Rx = unbroken reps each round