Tin Roof Ranch

03 Oct
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Tin Roof Ranch Tour


Tour of Tin Roof Ranch:

When: Saturday, October 26, 2013

Cost: $10/Person (bring to the ranch)

Location: 61-470 Kam Hwy, Haleiwa, HI 96712.

Time: Tour: 10-11am Lunch: 11-12pm

Description of the tour: Tin Roof Ranch is the only ranch on Oahu that sells fresh organic pasture raised chickens & eggs farm direct.  This farm is diverse, sustainable & uses only organic products such as worm castings & compost tea. LuAnn and Gary have had the farm for 10 years and have turned land the land that used to be overgrown with weeds, numerous old refrigerators, stoves & broken down cars in the fields into a productive & sustainable farm.  Their hope is to educate, inspire & encourage others in growing some of their own food and to continue to support the local farmers.  During the tour, you will see the inner workings of an organic farm from water catchment, bee keeping, soil rebuilding techniques, natural & humane animal raising …this is how farming used to be & it worked well, and LuAnn and Gary are working hard to bring back these practices that are good for our health as well as the community, the island & the planet.  Following the tour, there will be an opportunity to buy chicken and/or eggs to take home. They will also offer a fresh drink and a snack if they have something ripe. Following the tour, we will head to the beach across the street for a picnic! So bring food to share!

Please RSVP to courtney@crossfitoahu.com by Wednesday, October 23rd to reserve your spot!

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Wine Tasting & Food Share


Come taste the flavors of SPAIN! $15 at the front desk to sip or gulp 7 different wines.
Here are the wines and the order they will be tasted in:

1. Vins El Cep Marques Gelida Brut (Sparkling-35% Macabeo, 30% Xarel-lo, 20% Parellada, 15% Chardonnay)

2. Jorge Ordonez Nisia Old Vines Verdejo (White, 100% Verdejo)

3. Bodegas Sierra Cantabria Tinto (red, 100% Tempranillo)

4. Emilio Moro, Finca Resalso – (red, 100% Tempranillo)

5. Bodegas Borsao, Borsao (red, 85% Garnacha, 15% Tempranillo)

6. Bodegas Nekeas El Chaparral Garnacha (red, 100% Garnacha)

7. Bodegas Volver, Tarima Monastrell (red, 100% Monastrell)

ALSO IF YOU ARE ON THE NUTRITION CHALLENGE. We still want to hang out with you. So…we are going to host a food share. A lot of you have been cooking in bulk and maybe the 3rd or 4th servings of the same dish is starting to get old. Bring your leftover or make something new to SWAP with others who are also in the challenge. If you can please either package or bring containers for your food, that would be helpful. We will also have some containers for everyone to take. The idea will be for every “x” amount of servings you bring, that will be how many SWAPS you can make. Please make sure all of your dishes are at least level 7 so it will work for almost everyone.

If you are only coming for the food swap, there will be no need to pay the $15.

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19 Sep
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Snatch Clinic


The worlds fastest lift. Coach Jen will slow it down, break it down and cover all the little pieces needed to be successful with the trickiest lift of all. With just a little extra work you can see huge improvements during workouts. Come prepared to move some weight and hit some PR’s!
Free for Unlimited members, $20 for 8x/month.

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CFO Back Flip Clinic

14 Sep


Have you ever wanted to get a back flip but have no idea where to start? It’s been a request for years and many have made attempts on the mats, but we have the experts and it’s your time! Cheerleader, gymnast, and CFO intern, Stephanie Bibby will lead you through the progressions and hopefully erase some of the fear so you can be more awesome!


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12 Sep
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Butterfly Pull-Up Clinic


At our next clinic soon-to-be-coach Andrew will be going over the secrets of the butterfly pull-up. Guaranteed to improve your “Fran” time. It is open to anyone with a strong foundation. Like all clinics the cost is $20 for 8x/month and free for Unlimited members.

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