Aloha Fitness League

S&W Photography

Thanks to S&W Photography for these awesome photos!

Thank you to S&W Photography for these awesome photos!!

Official score sheets from the are in!

Thanks Nick Pugay Photography, LLC for these amazing photos!

Congratulations to our Aloha Fitness Leauge's Hawaii's Fittest! Amy, Brian, Janell and Doc worked hard during the season consisting of 3 competitions and 19 weeks worth of weekend warrior competitions!

All set up for tomorrow's ! All athletes should be sleeping soundly by now to be ready! 730am for athletes check in.

Athletes, this was emailed to you as well, heat and lane assignments have been changed! Basically, for WODs 1 and 2: all Masters in Heat 1, Open Women in Heat 2, and Open Men in Heats 3 and 4.

Remember check in is from 7:30-7:50am at CrossFit Oahu (556 Reed Lane). Don't be late, first WOD starts at 8:25am sharp!

State Championship WOD 4

30 Front squats (2 minute time cap) (185/125) (Masters: 155/95)
2 min rest
16 x 100m line shuttles (aka 1 mile the hard way)
Score a: time to complete front squats
Score b: time to complete 1 mile shuttle sprints
10 minute time cap

Pretty straight forward, front squat and run!
The shuttles will be 50m down and 50 m back for 100m down and back. Each athlete will do that 16 times, as fast as possible.

Scores going into the final AFL event, this Saturday! WODs start at 8:25am so come and support! If you'd like to help volunteer (judge or equipment set up) please email [email protected]!

Athletes: head on over to the AFL page and see the explanations on the WOD movements for the State Championship! WOD4 will be released tomorrow! Remember check in starts at 7:30am Saturday morning!

http://alohafitnessleague.com/event/workout/39/workout-3-fight-night

Workout 3 - Fight Night | Aloha Fitness League 3 Rounds 3 AMRAP with 1 min rest in between rounds 1 rope climb (15ft) (Masters Ladies: 10ft) 6 Left arm KB split jerk (24kg/20kg) Masters (20kg/12kg) 2 wall walks