BEGIN:VCALENDAR
VERSION:2.0
PRODID:-//CrossFit Oahu//NONSGML v1.0//EN
CALSCALE:GREGORIAN
METHOD:PUBLISH
X-WR-CALNAME:CrossFit Oahu
X-ORIGINAL-URL:http://crossfitoahu.com
X-WR-CALDESC:Events for CrossFit Oahu
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120623T090000
DTEND;VALUE=DATE-TIME:20120624T170000
DTSTAMP:20120518T011607
CREATED:20120513T165522
LAST-MODIFIED:20120513T165522
UID:2165@http://crossfitoahu.com
SUMMARY:CrossFit Footbal Trainer Course
DESCRIPTION:Spend two days with the CrossFit Football Seminar Staff    The CrossFit Football Course is an introduction to the CrossFit Football concepts\, movements and level of intensity needed to be successful playing football. In the course\, participants will be provided with a foundation for training for football. Attendees will be taught the basic movements for training\, sprinting and drills. This will include change-of-direction and agility drills. Participants will be given information on programming\, nutrition/diet\, and film study. Film study is done to show the practical application of the CrossFit movements to football.    Professional football player John Welbourn created CrossFit Football in 2008 and is is a CrossFit Level 2 instructor. He was drafted with the 97th pick in 1999 NFL Draft. John went on to be a starter for the Philadelphia Eagles from 1999-2003\, appearing in 3 NFC Championship games\, and for the Kansas City Chiefs from 2004-2007. In 2008\, he played with the New England Patriots until an injury ended his season early. John has over 100 career starts and ten playoff starts to his credit.    Register HERE and be sure to check out www.crossfitfootball.com!
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/crossfit-footbal-trainer-course/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120526T123000
DTEND;VALUE=DATE-TIME:20120526T150000
DTSTAMP:20120518T011607
CREATED:20120513T155036
LAST-MODIFIED:20120513T155036
UID:2308@http://crossfitoahu.com
SUMMARY:CFK Potluck for Coach Dirty and Coach Jamo
DESCRIPTION:Join us in celebrating coaches' Dirty and Jamo's return from the NorCal Crossfit Regionals  Bring your friends and family\, along with your favorite dish (paleo not necessary). Starts at 12:30pm\, right after the kettlebell clinic.
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cfk-potluck-for-coach-dirty-and-coach-jamo/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120512T080000
DTEND;VALUE=DATE-TIME:20120512T170000
DTSTAMP:20120518T011607
CREATED:20120425T194329
LAST-MODIFIED:20120425T194329
UID:2159@http://crossfitoahu.com
SUMMARY:CFK Mariner's Ridge Hike
DESCRIPTION:  More info to come...
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cfk-mariners-ridge-hike/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120526T120000
DTEND;VALUE=DATE-TIME:20120526T130000
DTSTAMP:20120518T011607
CREATED:20120425T193312
LAST-MODIFIED:20120425T193312
UID:2303@http://crossfitoahu.com
SUMMARY:CFK KB IS AWESOME Clinic
DESCRIPTION:   More Info to come...
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cfk-kb-is-awesome-clinic/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20120518
DTEND;VALUE=DATE:20120521
DTSTAMP:20120518T011607
CREATED:20120425T191620
LAST-MODIFIED:20120425T191620
UID:2301@http://crossfitoahu.com
SUMMARY:CrossFit Games NorCal Regional
DESCRIPTION:
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/crossfit-games-norcal-regional/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20120528
DTEND;VALUE=DATE:20120529
DTSTAMP:20120518T011607
CREATED:20120425T191017
LAST-MODIFIED:20120425T191017
UID:2156@http://crossfitoahu.com
SUMMARY:Memorial Day (Holiday Hours)
DESCRIPTION:  Join us for 9:00am or 11:00am WOD.
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/memorial-day-holiday-hours/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120519T120000
DTEND;VALUE=DATE-TIME:20120519T130000
DTSTAMP:20120518T011607
CREATED:20120425T184605
LAST-MODIFIED:20120425T194723
UID:2160@http://crossfitoahu.com
SUMMARY:CFW Mobility Clinic
DESCRIPTION:  Aloha Crossfit Ninjas\,     Day after day\, wood after wood\, we put our bodies through a lot of stress on that road to optimal physical fitness. We tend to forget about that little thing called mobility. Have any nagging pains or not as mobile as you would like to be? I have the remedy. On Saturday 12pm October 22nd\, Crossfit Waipio is having the the second part of a 5 part mobility Clinic. We will dive into the world of self myofascial release techniques and active stretches. If you have lacrosse balls please bring them with you\, but if not we will have them on site.Sounds interesting? Please contact Richard (richard@crossfitoahu.com) me for more information.    Unlimited $10  2x members $15  non members $20  Max 16 athletes
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cfw-mobility-clinic/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120511T193000
DTEND;VALUE=DATE-TIME:20120511T230000
DTSTAMP:20120518T011607
CREATED:20120425T182322
LAST-MODIFIED:20120425T182322
UID:2152@http://crossfitoahu.com
SUMMARY:CFW Karaoke Night
DESCRIPTION:
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cfw-karaoke-night/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120424T000000
DTEND;VALUE=DATE-TIME:20120424T010000
DTSTAMP:20120518T011607
CREATED:20120404T233329
LAST-MODIFIED:20120404T233329
UID:2132@http://crossfitoahu.com
SUMMARY:Midnight WOD
DESCRIPTION:  Its on again!  What else would prompt 80 people to get out of bed in the middle of the night but the CFO Mid-nite WOD (and a glow in the dark t-shirt)!    At midnight\,  the call will go out to any brave souls who dare venture out past bedtime to get your midnight WOD on!    The Rules    This year\, we wanted to use our special edition Mid-Nite WOD T-shirts to help fund raise for  for the CFO Regional Team and our two individual mens competitors\, Adam "Jamo" Jamieson\, and Erik "Dirty" Alvarez.  A donation for the Mid-Nite WOD shirt will be totally optional\, but anything you can donate to help the CFOhana team would be greatly appreciated.      Make sure to RSVP by signing up and listing a shirt size at any front desk (those who don't sign-up will not have a shirt ordered for them).
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/midnight-wod/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20120421
DTEND;VALUE=DATE:20120422
DTSTAMP:20120518T011607
CREATED:20120402T132818
LAST-MODIFIED:20120402T132818
UID:2153@http://crossfitoahu.com
SUMMARY:CFK Beach Day
DESCRIPTION:More info coming soon...
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cfk-beach-day/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120421T120000
DTEND;VALUE=DATE-TIME:20120421T130000
DTSTAMP:20120518T011607
CREATED:20120402T132428
LAST-MODIFIED:20120405T115024
UID:2155@http://crossfitoahu.com
SUMMARY:The Mega Handstand Clinic
DESCRIPTION:  The Handstand Mega clinic is back by popular demand for your inverted enjoyment. Whether you can hold a freestanding handstand for a few secs or even the thought of being upside makes you queasy I will be providing the drills\, progressions\, and scaling to get you to the next level. You will get to go though strength\, coordination\, flexibility\, and balance drills cover every aspect of the handstand a head to toe. You will leave with a much deeper understanding of components of a correct handstand and with a personal plan to continue to improve.    Only 14 slots are open for this as I want to keep the clinic small so sign up early via email or the front desk and up your game. See you there  Outline  What is a Handstand? (at whiteboard)  Warm Up (Flexibility Joint preparation)  Body Shape Drills  Basic Rolling  Basic Kick ups and Spotting  Handstand with support  Walking  Leg movement drills  Handstand Push Ups  Where to go next?  Cost  Free for unlimited  $20 for CFO members  $40 for non-members
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/the-mega-handstand-clinic-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20120414
DTEND;VALUE=DATE:20120415
DTSTAMP:20120518T011607
CREATED:20120326T123445
LAST-MODIFIED:20120326T124101
UID:2154@http://crossfitoahu.com
SUMMARY:CFK Jump Rope Clinic
DESCRIPTION:
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cfk-jump-rope-clinic/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20120502
DTEND;VALUE=DATE:20120503
DTSTAMP:20120518T011607
CREATED:20120326T111945
LAST-MODIFIED:20120430T104257
UID:2264@http://crossfitoahu.com
SUMMARY:May Group Elements Begin
DESCRIPTION:Its that time again    We start a new Group Elements class at the start of every month. Group elements class will run monthly at the beginning of every month. We will be running group elements at all three of our locations (Honolulu\, Kailua\, and Waipio) so choose the best location for you. All you have to do to register prior to the beginning of the session to reserve a spot.    This months schedule        The Group Elements class will meet two times a week on Monday and Wednesday at 7 pm\, starting on May 2nd.    Attendance at all classes is required to pass. If any session is missed\, a private make-up session for $50 will have to be schedule    Contact us if you have any questions and we will see you there!    [pb_slideshow group="18"]
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/april-group-elements-begin/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20120329
DTEND;VALUE=DATE:20120402
DTSTAMP:20120518T011607
CREATED:20120322T094051
LAST-MODIFIED:20120322T094051
UID:2283@http://crossfitoahu.com
SUMMARY:"Spring Cleaning" Nutrition Challenge
DESCRIPTION:    Get the junk out this Spring!    Spring time is a great opportunity to check in with ourselves and evaluate our progress since the new year. Have you been moving forward with your fitness goals? Were you motivated by the amazing efforts of your fellow crossfitters as they slayed the CF Games Open WODS? Is it YOUR time to take control of your diet to achieve your goals and get the results you work so hard for in the gym? The "Spring Cleaning" 45-day nutrition challenge is your chance to kick it in to the next level\, make progress in and out of the gym and life will change as you know it! Let's do this!!    We are keeping the 10 levels and the  rules/guidelines for points with a 45-day commitment to eating more real  food\,  sleeping better and getting more activity.    Download the Rules and Guidelines here    Are you ready to change your life?     I will be offering three clinics to learn more about the challenge\,   how  the points work and get you fired up to start this important   journey.    Here are some important dates:    Challenge Prep Clinic and Measurements\, Body Fat and Before Pictures:  Thursday\, March 29th\, 7pm at CFO  Friday\, March 30th\, 6pm at CrossFit Kailua  Saturday\, March 31st\, 12 noon at CrossFit Waipio    Challenge Start Date: April 1\, 2012     Challenge End Date: May 15\, 2012    Cost: $75 per person (cash prize\, body fat\, gym fees)    $10 per person for clinic (waived if you join the challenge)    You do not need to be a CFO\, CFK\, or CFW member to join the challenge or attend the clinic!    -Courtney
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/spring-cleaning-nutrition-challenge/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20120410
DTEND;VALUE=DATE:20120411
DTSTAMP:20120518T011607
CREATED:20120322T092421
LAST-MODIFIED:20120330T154930
UID:2282@http://crossfitoahu.com
SUMMARY:Ladies Boot Camp (Honolulu)
DESCRIPTION:Less hours in the gym but better results  If you don’t have hours to spend in the gym or are a little  intimidated to start a fitness program\, then Ladies Boot Camp at  CrossFit Oahu is just what YOU need.  This 8-week program meets three  (3) days a week for one hour. We use safe\, effective and functional  movements.  You’ll get stronger\, improve your flexibility\, have tons of  energy\, all while burning fat. Best of all\, you will have fun while  doing it.  Do I need to be in shape before I start?  No prior fitness experience is necessary; all workouts are scaled to  your individual fitness level by a CrossFit Certified Instructor.  The  workouts will be modified according to your fitness abilities and over  the course of the eight week program\, you will learn and practice the  foundational movements of CrossFit.  You will also receive nutrition  counseling and follow up provided by our Registered Dietitian\, Courtney  Johnson.  Location\, Date and Time  Sign Up at CrossFit Oahu front desk  Tuesday\, Thursday nights at 7pm and Saturday at 8am  Next Session starts on Tuesday\, April 10th at 7pm to Saturday\, June 2nd    Program Coach-  Courtney Johnson    Contact Email-  courtney@crossfitoahu.com    Contact Phone-  808-782-3983    Cost-  $420 (24 sessions)  10% OFF each person if you join with a friend
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/ladies-boot-camp-honolulu/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120721T080000
DTEND;VALUE=DATE-TIME:20120722T160000
DTSTAMP:20120518T011607
CREATED:20120320T150535
LAST-MODIFIED:20120320T150535
UID:2278@http://crossfitoahu.com
SUMMARY:CrossFit Specialty Course: Endurance
DESCRIPTION:Get faster\, stronger\, and increase your overall fitness/performance  Spend two full days with the CrossFit Endurance staff learning\, studying\, and applying the principles of CrossFit Endurance. The CrossFit Endurance Trainer Course is an introduction to CrossFit Endurance and other factors which impact performance.    During the Course attendees will learn how CrossFit Endurance works for endurance athletes and CrossFit athletes. Attendees will learn proper run mechanics. This will include video taping and drills.    Attendees will learn more about CrossFit Endurance training & programming\, nutrition\, recovery\, injury prevention & care. This Course will be presented by members of the CrossFit Endurance staff. Please wear clothing you can work out in\, running shoes\, and bring a wrist watch with a stop watch function.    The endurance community is largely overtraining and this is an indispensable tool at learning how to effectively train someone and keep them healthy and ready for their next race.     Start and end time: 8 am to 4 pm each day with a 1 hour lunch break.  Meals: On your own.    Register for the CrossFit Endurance Course online  Register at http://www.regonline.com/builder/site/Default.aspx?EventID=1077019
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/crossfit-specialty-course-endurance/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120312T190000
DTEND;VALUE=DATE-TIME:20120312T200000
DTSTAMP:20120518T011607
CREATED:20120306T222216
LAST-MODIFIED:20120306T222216
UID:2271@http://crossfitoahu.com
SUMMARY:CFO Gymnastics Program begins (On-going)
DESCRIPTION:Do you have your handstand for photo ops?  Just want to work on your gymnastics/body weight skills?      Begining March 12th\, CFO will be holding an on-going gymnastics program on Monday and Thursday nights at 7pm. Costs are an additional $40 for unlimited\, $125 for 2xweek\, and $225 for non members per month. Designed to get you that strict push up\, dip\, and pull up\, but will include fun gymnastics routines and training. Will really help improve body weight skills as well as weighted movements after gaining body awareness...etc    Contact Coach Tommy with an additional questions.
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cfo-gymnastics-program-begins-on-going/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20120414
DTEND;VALUE=DATE:20120415
DTSTAMP:20120518T011607
CREATED:20120304T195734
LAST-MODIFIED:20120315T132944
UID:2130@http://crossfitoahu.com
SUMMARY:CFW Kettlebell Clean and Snatch Clinic
DESCRIPTION:Don't miss out on Crossfit Waipio's first Kettle Bell clinic of the year. In this clinic you will learn about the Clean and Press\, and the Snatch. We will help identify and correct faults in these movements to make life easier. This clinic will benefit both the beginner athlete and the advanced CrossFitter. Come in and learn about these movements\, meet new friends\, and have a great time. If you have any questions email richard@crossfitoahu.com or call 808-469-8732. See you there!
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cfw-kettlebell-clean-and-snatch-clinic/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20121027
DTEND;VALUE=DATE:20121029
DTSTAMP:20120518T011607
CREATED:20120224T112845
LAST-MODIFIED:20120224T112845
UID:2259@http://crossfitoahu.com
SUMMARY:CrossFit Powerlifting Trainer Course
DESCRIPTION:Work on your heavy lifting skills!  CrossFit Powerlifting will be taught with the techniques used by Louie Simmons of Westside Barbell.  Laura Phelps-Sweatt and Shane Sweatt will be presenting these methods at this course. Spend 2 days learning the Backsquat\, Deadlift\, and Bench Press using techniques that have allowed Louie Simmons to create the most successful powerlifters in the world. This course is not for the faint of heart.  You will be jumping right into a very intense lifting environment.    Register at CrossFit.com to participate  Register here  at   www.regonline.com/PLHonoluluHIOct2012 to secure your spot in the course.  These seats will be sure to sell out fast!    Start and end time: 10 am to 5 pm each day  Meals: Please bring a lunch as there may not be a break for you to go out and get lunch  What to bring: notebook\, pen or pencil
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/crossfit-powerlifting-trainer-course/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120317T090000
DTEND;VALUE=DATE-TIME:20120318T170000
DTSTAMP:20120518T011607
CREATED:20120210T114740
LAST-MODIFIED:20120210T114740
UID:2254@http://crossfitoahu.com
SUMMARY:CrossFit Level 1 Certification (CFO Closed)
DESCRIPTION:CFO will be closed to host CrossFit Level 1 Certification  CFK and CFW will be open for business as usual\, regular classes at 9 and 11am and intro class at 10am. It's a great opportunity to check out the other CFO facilities!     
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/crossfit-level-1-certification-cfo-closed/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120324T110000
DTEND;VALUE=DATE-TIME:20120324T120000
DTSTAMP:20120518T011607
CREATED:20120208T105720
LAST-MODIFIED:20120221T130435
UID:2250@http://crossfitoahu.com
SUMMARY:CrossFit Open WOD #5
DESCRIPTION:  Do you have what it takes to make it to the CrossFit Games?  Have your performance validated at CrossFit Oahu at the fifth Open WOD on Saturday\, March 24th. Visiting mainland/outer island competitors welcome.  You must be registered in order to officially compete.
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/crossfit-open-wod-5/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120316T060000
DTEND;VALUE=DATE-TIME:20120317T120000
DTSTAMP:20120518T011607
CREATED:20120208T104952
LAST-MODIFIED:20120315T133457
UID:2117@http://crossfitoahu.com
SUMMARY:CrossFit Games Open WOD #4 at CFO, CFK, & CFW
DESCRIPTION:  We are doing things a little differently this week.  Take a look below     CFO  - 12.4 all day Friday (without judges)  - 6 pm Friday\, 12.4 for competitors. Green Beer social time after WOD.  - Saturday and Sunday closed for certification    CFK  - Regular WOD Friday  - 12.4 with judges Saturday from 9-10  - 12.4 on Sunday for last minute entries during open time    CFW  - Regular WOD Friday  - 12.4 Modified WOD Saturday (no judging)  - Open on Sunday    Visiting mainland/outer island competitors welcome.  You must be registered in order to officially compete.
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/crossfit-open-wod-4/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120310T110000
DTEND;VALUE=DATE-TIME:20120310T120000
DTSTAMP:20120518T011607
CREATED:20120208T104647
LAST-MODIFIED:20120221T124903
UID:2118@http://crossfitoahu.com
SUMMARY:CrossFit Open WOD #3
DESCRIPTION:  Do you have what it takes to make it to the CrossFit Games?  Have your performance validated at CrossFit Oahu at the third Open WOD on Saturday\, March 10th. Visiting mainland/outer island competitors welcome.  You must be registered in order to officially compete.
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/crossfit-open-wod-3/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120303T110000
DTEND;VALUE=DATE-TIME:20120303T120000
DTSTAMP:20120518T011607
CREATED:20120208T101140
LAST-MODIFIED:20120221T124658
UID:2116@http://crossfitoahu.com
SUMMARY:CrossFit Games Open WOD #2
DESCRIPTION:  Do you have what it takes to make it to the CrossFit Games?  Have your performance validated at CrossFit Oahu at the second Open WOD on Saturday\, March 3rd. Visiting mainland/outer island competitors welcome.  You must be registered in order to officially compete.
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/crossfit-open-wod-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120413T140000
DTEND;VALUE=DATE-TIME:20120413T190000
DTSTAMP:20120518T011607
CREATED:20120203T140746
LAST-MODIFIED:20120223T164056
UID:2244@http://crossfitoahu.com
SUMMARY:Hawaii’s First Open OKC/IKSFA Kettlebell Sport Competition
DESCRIPTION:First Open OKC/IKSFA Kettlebell Competition hosted by Move Fitness and CrossFit Oahu    Register here to participate.    Weigh in : April 12\, 6pm-8pm @ Spring Fitness : 863 Halekauwila Street Honolulu\, HI 96813  Late Weigh in : April 13\, 12pm-1pm @ Crossfit Oahu  Early Registration: (Until March 31st) $50  Late Registration: (April 1st – April 12th) $65  Competition Events:  Long Cycle  Biathlon  Snatch Only  Jerk Only  5 Minute snatch multiple hand switch (men 24kg/ women 12kg)  4 (2men/2women) person Long Cycle Relay 3min each lifter (men 2x24kg/ women 12kg)    Rankings and Rules will follow the OKC/IKSFA Official International Rules and Ranking Tables.  We will be ranking people as high as rank one\, Sporting Perfection.    For more information and to Register visit www.orangekettlebellclub.com
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/kettlebell-competition/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120225T110000
DTEND;VALUE=DATE-TIME:20120225T120000
DTSTAMP:20120518T011607
CREATED:20120120T155935
LAST-MODIFIED:20120221T123731
UID:2115@http://crossfitoahu.com
SUMMARY:CrossFit Games Open WOD #1
DESCRIPTION:Do you have what it takes to make it to the CrossFit Games?  CrossFit Oahu is kicking off the games season with Open Qualifying WODs.  Have your performance validated at CrossFit Oahu at the first Open WOD on Saturday\, February 25th. Each week from February 25-March 25\, CrossFit Oahu will host an Open WOD on Saturday.     Register to compete in the Open WODs  In order to compete\, register here any time on/after February 1\, 2012.    Affiliate Teams  All team members must register on the Games site. The team captain then must set up a team account and add the members of their team.  Team athletes will complete the five Open workouts like individual competitors.
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/crossfit-open-wod-1/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20120305
DTEND;VALUE=DATE:20120306
DTSTAMP:20120518T011607
CREATED:20120120T093919
LAST-MODIFIED:20120228T220743
UID:2111@http://crossfitoahu.com
SUMMARY:March Elements Classes Begin
DESCRIPTION:Its that time again    We start a new Group Elements class at the start of every month. Group elements class will run monthly at the beginning of every month. We will be running group elements at all three of our locations (Honolulu\, Kailua\, and Waipio) so choose the best location for you. All you have to do to register prior to the beginning of the session to reserve a spot.    This months schedule        The Group Elements class will meet two times a week on Monday and Wednesday at 7 pm\, starting on March 5th.    Attendance at all classes is required to pass. If any session is missed\, a private make-up session for $50 will have to be schedule    Contact us if you have any questions and we will see you there!    [pb_slideshow group="18"]
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/january-elements/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120129T090000
DTEND;VALUE=DATE-TIME:20120129T170000
DTSTAMP:20120518T011607
CREATED:20120110T121341
LAST-MODIFIED:20120111T094819
UID:2166@http://crossfitoahu.com
SUMMARY:CFW "White Gorilla" Sale
DESCRIPTION:  You've heard of White Elephant Sales...  White elephants are no match for the CFW White Gorilla Sale.  We are having the mother of all yard sales to help raise money for CFW.       How can I help?    Donate  Bring any of your unwanted items (in good condition please) to CF Waipio on Saturday\, January 28th for donation.  The White Gorilla will commence at 9:00am on Sunday\, January 29th.  Invite everyone you know!!!     Bake!  We are looking for some talented bakers who would like to donate baked goods (Non-Paleo and Paleo) to sell. Please email carolina@crossfitoahu.com\, if you would like to bake for the sale.  Please have baked goods individually wrapped.     Volunteer  We are looking volunteers who would like to man the sale in one hour shifts.  Please contact Carolina Carreira at carolina@crossfitoahu.com    ...or just hang out  In true CFW form\, we BBQ while we get our sale on.  Feel free to bring a dish of your choice.  Sale will end around 5:00pm.    Items that will not be accepted:  Anything damaged\, torn\, dirty\, stained or broken  Large furniture/appliances   Holiday items  Opened cosmetics/healthcare items  Magazines/Newspapers  Toxic materials such as paint\, flammable fluids\, propane tanks\, etc.
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cfw-white-gorilla-sale/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120403T100000
DTEND;VALUE=DATE-TIME:20120403T110000
DTSTAMP:20120518T011607
CREATED:20120104T160741
LAST-MODIFIED:20120402T151613
UID:2144@http://crossfitoahu.com
SUMMARY:PT Improvement (On-going)
DESCRIPTION:  What is PT Improvement?  Are you in the Military? Tired of the same old physical training? We have a great solution for you with Crossfit Oahu PT improvement. It is a class designed to improve your fitness levels for the rigors of your duties.     Classes are held...  The class will be held 2x a week\, Tuesday and Thursday. If this sound interesting to you\, feel free to contact Crossfit Oahu.
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/pt-improvement-on-going/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20111231T090000
DTEND;VALUE=DATE-TIME:20111231T120000
DTSTAMP:20120518T011607
CREATED:20111222T153113
LAST-MODIFIED:20111227T134154
UID:2185@http://crossfitoahu.com
SUMMARY:CFO Holiday Hours
DESCRIPTION:New Years Eve classes for CrossFit Oahu and CrossFit Kailua (CrossFit Waipio closed)  9:00am Group Class  10:00am Free Intro Class  11:00am Group Class  12:00pm Closed    CrossFit Kailua and CrossFit Waipio closed New Years Day  Come join us at CrossFit Oahu for the first WOD of 2012 and Ohana photo
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cfo-holiday-hours-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20111224T090000
DTEND;VALUE=DATE-TIME:20111224T120000
DTSTAMP:20120518T011607
CREATED:20111221T222330
LAST-MODIFIED:20111222T152747
UID:2183@http://crossfitoahu.com
SUMMARY:CFO Holiday Hours
DESCRIPTION:Christmas Eve classes for CrossFit Oahu and CrossFit Kailua (CrossFit Waipio closed)  9:00am Group Class  10:00am Free Intro Class  11:00am Group Class  12:00pm Closed    Closed for Christmas Day
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cfo-holiday-hours/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120401T083000
DTEND;VALUE=DATE-TIME:20120401T120000
DTSTAMP:20120518T011607
CREATED:20111221T124606
LAST-MODIFIED:20120223T162114
UID:2133@http://crossfitoahu.com
SUMMARY:Rx Checklist #11
DESCRIPTION:Class #11  Do you have what it takes to join the ranks of those who have passed before you? Test your weightlifting and gymnastic skills against a grueling list that features the squat snatch\, muscle-ups\, and other CrossFit movements. Passing the Checklist ensures that you can do nearly any workout at CrossFit Oahu at the “Rx” level. If you pass\, your name will be featured on a koa plaque at CrossFit Oahu and you will receive an exclusive Rx Checklist t-shirt.    Price  $25 for lifetime access and a t-shirt when you pass    [youtube]http://www.youtube.com/watch?v=Ncl4ytDdJUU[/youtube]
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/rx-checklist-11/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20121222
DTEND;VALUE=DATE:20121223
DTSTAMP:20120518T011607
CREATED:20111221T123643
LAST-MODIFIED:20120402T131216
UID:2131@http://crossfitoahu.com
SUMMARY:CFK Post-Apocolyptic Death WOD
DESCRIPTION:More info coming soon...
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cfk-post-apocolyptic-death-wod/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120218T100000
DTEND;VALUE=DATE-TIME:20120218T120000
DTSTAMP:20120518T011607
CREATED:20111221T120224
LAST-MODIFIED:20111221T120224
UID:2124@http://crossfitoahu.com
SUMMARY:CFK Trail Run
DESCRIPTION: Time to take over another trail!   Meet at CFK  @10:00am and Coach Erik (Dirty) will reveal the super secret trail destination to be conquered.
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cfk-trail-run/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120218T120000
DTEND;VALUE=DATE-TIME:20120218T140000
DTSTAMP:20120518T011607
CREATED:20111221T115533
LAST-MODIFIED:20120208T115533
UID:2120@http://crossfitoahu.com
SUMMARY:The Mega Handstand Clinic
DESCRIPTION:  The Handstand Mega clinic is back by popular demand for your inverted enjoyment. Whether you can hold a freestanding handstand for a few secs or even the thought of being upside makes you queasy I will be providing the drills\, progressions\, and scaling to get you to the next level. You will get to go though strength\, coordination\, flexibility\, and balance drills cover every aspect of the handstand a head to toe. You will leave with a much deeper understanding of components of a correct handstand and with a personal plan to continue to improve.    Only 14 slots are open for this as I want to keep the clinic small so sign up early via email or the front desk and up your game. See you there  Outline  What is a Handstand? (at whiteboard)  Warm Up (Flexibility Joint preparation)  Body Shape Drills  Basic Rolling  Basic Kick ups and Spotting  Handstand with support  Walking  Leg movement drills  Handstand Push Ups  Where to go next?  Cost  Free for unlimited  $20 for CFO members  $40 for non-members    -Bryant
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/the-mega-handstand-clinic/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120211T180000
DTEND;VALUE=DATE-TIME:20120211T235500
DTSTAMP:20120518T011607
CREATED:20111221T115203
LAST-MODIFIED:20120125T125315
UID:2119@http://crossfitoahu.com
SUMMARY:Prom Night 2012: Masquerade Ball
DESCRIPTION:  Its that time again\, Guys and Dolls!\,  You are cordially invited to the 4th Annual CFO Prom.  Our theme this year is Masquerade Ball.  Come dressed to impress and don't forget to wear a mask!    Don't miss the CFO party of the year  Prepaid tickets are available at the front desk for $20.  CFO\,CFK\, & CFW members and their spouses/significant others only.    A keg will be present\, but feel free to BYOB.
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/prom-night-2012/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20120204
DTEND;VALUE=DATE:20120205
DTSTAMP:20120518T011607
CREATED:20111221T103917
LAST-MODIFIED:20120124T161129
UID:2107@http://crossfitoahu.com
SUMMARY:POSE Running Clinic
DESCRIPTION:    Maybe you’ll never be an Olympian\, but you can most definitely learn to run like one  Whether you’re an Olympian or not\, you're always going to have to run. The Pose Method® of running\, developed by Dr. Nicholas Romanov\, can dramatically improve running performance.  It can even help prevent injuries!    If I get good it\, I'll stop hating it\, right?  Nothing is certain...However\, Coach Kiley will help you hate it less.  Cost is:    Free for unlimited members  $25 for 2x members  $110 for Non-members
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/pose-running-clinic/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120121T083000
DTEND;VALUE=DATE-TIME:20120121T120000
DTSTAMP:20120518T011607
CREATED:20111221T103406
LAST-MODIFIED:20111221T103406
UID:2098@http://crossfitoahu.com
SUMMARY:Rx Checklist #10
DESCRIPTION:Class #10  Do you have what it takes to join the ranks of those who have passed before you? Test your weightlifting and gymnastic skills against a grueling list that features the squat snatch\, muscle-ups\, and other CrossFit movements. Passing the Checklist ensures that you can do nearly any workout at CrossFit Oahu at the “Rx” level. If you pass\, your name will be featured on a koa plaque at CrossFit Oahu and you will receive an exclusive Rx Checklist t-shirt.    Date and Time  Saturday\, January 21 at 8:30am    Price  $25 for lifetime access and a t-shirt when you pass    [youtube]http://www.youtube.com/watch?v=Ncl4ytDdJUU[/youtube]
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/rx-checklist-10/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120324T190000
DTEND;VALUE=DATE-TIME:20120324T220000
DTSTAMP:20120518T011607
CREATED:20111221T103215
LAST-MODIFIED:20120215T161456
UID:2005@http://crossfitoahu.com
SUMMARY:CFO vs MEAT
DESCRIPTION:The battles lines have been drawn!!! Are you prepared to help defend humanity from an infinite wave of Meat?  CFO is looking to take over the Yakiniku Restaurant Han Yang and eat wave after wave of never ending meat from 7-10pm. We are looking for 60-80 CFO\, CFK\, and CFW members to completely shut down the restaurant. By paying $40 you will get you an UNLIMITED meat buffet including:    Salt/Garlic Short Ribs  Salt/Garlic Flap Tenderloin  Salt/Garlic Kobe Meat  Brisket Meat  BBQ Beef  BBQ Pork  BBQ Chicken  Korean Style Kal Bi  Pork Belly  Intestine  Beef Tongue  Mountain Tripe    Korean style vegetables\, water/soda will be included.  A large cooler will be on sight if you would like to BYOB\, or feel free to purchase at Han Yang (on your dime).    We would like to weigh all participants before and after the Meat Fest to figure out the total of Meat\, Water\,and Beer consumed!!    So if you are prepared to go on a suicide Meat Mission\, sign up and make payment now at any front desk.  We will need a head count for the restaurant by Saturday\, March 17th.     Han Yang Restaurant  1311 N King St # 7\, Honolulu\, HI 96817-3351 (808) 845-3513 ‎
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cfo-vs-meat-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20120110
DTEND;VALUE=DATE:20120111
DTSTAMP:20120518T011607
CREATED:20111221T102347
LAST-MODIFIED:20111221T102347
UID:2095@http://crossfitoahu.com
SUMMARY:Ladies Boot Camp
DESCRIPTION:Less hours in the gym but better results    If you don’t have hours to spend in the gym or are a little intimidated to start a fitness program\, then Ladies Boot Camp at CrossFit Oahu is just what YOU need.  This 8-week program meets three (3) days a week for one hour. We use safe\, effective and functional movements.  You’ll get stronger\, improve your flexibility\, have tons of energy\, all while burning fat. Best of all\, you will have fun while doing it.    Do I need to be in shape before I start?  No prior fitness experience is necessary; all workouts are scaled to your individual fitness level by a CrossFit Certified Instructor.  The workouts will be modified according to your fitness abilities and over the course of the eight week program\, you will learn and practice the foundational movements of CrossFit.  You will also receive nutrition counseling and follow up provided by our Registered Dietitian\, Courtney Johnson.    Program Coach-  Courtney Johnson    Contact Email-  courtney@crossfitoahu.com    Contact Phone-  808-782-3983    Cost-  $420 (24 sessions)  10% OFF each person if you join with a friend    Location\, Date and Time  Sign Up at CrossFit Oahu front desk  Tuesday\, Thursday nights at 7pm and Saturday at 8am  Next Session starts on Tuesday\, January 10th at 7pm to Saturday\, March 3rd
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/ladies-boot-camp-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20120108
DTEND;VALUE=DATE:20120109
DTSTAMP:20120518T011607
CREATED:20111221T102237
LAST-MODIFIED:20120101T083448
UID:2168@http://crossfitoahu.com
SUMMARY:Paleo Nutrition Challenge
DESCRIPTION:  New Year = New Motivation  Not only is the New Year a great time to rejuvenate motivation\, this 45-day "Primal Po10tial" nutrition challenge will help you move forward in 2012.  Life will change as you know it! The challenge is also a great way to help with dialing in your food if you plan to participate in the 2012 CrossFit Games Sectional\, which starts the week the challenge ends. What better way to stay motivated to stay on track....    We are keeping the 10 levels\, with a few small alterations\, and the rules/guidelines for points with a 45-day commitment to eating more real food\,  sleeping better and getting more activity.    Download the Rules and Guidelines here    Are you ready to change your life?     I will be offering three clinics to learn more about the challenge\,  how  the points work and get you fired up to start this important  journey.    Here are some important dates:    Challenge Prep Clinic and Measurements/B4 Pictures:  Thursday\, January 5th\, 7pm at CFO  Friday\, January 6th\, 6pm at CFK  Saturday\, January 7th\, 12 noon at CFW    Challenge Start Date: January 8\, 2012     Challenge End Date: February 21\, 2012    Cost: $50 per person ($15 goes to cash prize)    $10 per person for clinic (waived if you join the challenge)    You do not need to be a CFO\, CFK\, or CFW member to join the challenge or attend the clinic!    -Courtney
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/paleo-nutrition-challenge/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20120107
DTEND;VALUE=DATE:20120109
DTSTAMP:20120518T011607
CREATED:20111221T095607
LAST-MODIFIED:20120106T124315
UID:2105@http://crossfitoahu.com
SUMMARY:CrossFit Level 1 Certification (CFO closed)
DESCRIPTION:CFO will be closed to host CrossFit Level 1 Certification  CFK and CFW will be open for business as usual\, regular classes at 9 and 11am and intro class at 10am. It's a great opportunity to check out the other CFO facilities!     
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/crossfit-level-1-certification/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20120114
DTEND;VALUE=DATE:20120115
DTSTAMP:20120518T011607
CREATED:20111221T095434
LAST-MODIFIED:20120111T142644
UID:2112@http://crossfitoahu.com
SUMMARY:The "Box Jump"
DESCRIPTION:It's time to rep your box!    Gather up your band of misfits\, put some gas in your ride\, and get ready for a day of "box jumping". We are challenging you and your crew to WOD at each one of our locations in one day! Trophies will be given out for the best team costumes and best Rx Scores.    The rules are simple-    You must complete a WOD at both CrossFit Kailua\, CrossFit Waipio in the morning/afternoon classes (9am\, 11am\, or 1pm)(You choose the order) and then head to CrossFit Oahu where everyone will meet for one final mega final WOD and prizes at 3:00pm.    Post on the CFO Facebook wall\, if you need help finding partners.    Register your Team and team name with Carolina at carolina@crossfitoahu.com    Lets do it!!!
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/the-box-jump/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20120407
DTEND;VALUE=DATE:20120408
DTSTAMP:20120518T011607
CREATED:20111221T094831
LAST-MODIFIED:20120326T124236
UID:2134@http://crossfitoahu.com
SUMMARY:CFW Secret Strength Program (On-going)
DESCRIPTION:Tire Flips\, Sled Pushes\, Rope Climbs...  Ever want to get the chance to use some of the special equipment at CFW?  Every Saturday in January\, CFW will be holding a strength training program that will let you get your tire flipping\, sled pushing\, and rope climbs on.    There are only 10 spots open for this program\, so me if you are interested (they'll be filling up fast)!  Every Saturday at 12 noon.    -Richard    Cost  $25 for unlimited members  $110 for non-members
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cfw-secret-strength-program-on-going/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20120407
DTEND;VALUE=DATE:20120408
DTSTAMP:20120518T011607
CREATED:20111221T094634
LAST-MODIFIED:20120326T124547
UID:2141@http://crossfitoahu.com
SUMMARY:CFK Secret Strength Program (On-going)
DESCRIPTION:Aloha CFK-  Ever come to the 9am Saturday class and see the craziness going down with a whirlwind of tire-flips\, sled pushes\, rope climbs etc?  We have a WOD strength program where we get to use some of the special equipment @ CFK.  Email me if you are interested (space is limited).      Meet every Saturday for the month of January @12 noon    Cost  $25 for unlimited members  $110 for non-members
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cfk-secret-strength-program-on-going/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20120402
DTEND;VALUE=DATE:20120403
DTSTAMP:20120518T011607
CREATED:20111221T094446
LAST-MODIFIED:20120328T192839
UID:2139@http://crossfitoahu.com
SUMMARY:CFK Oly Lift Program (On-going)
DESCRIPTION:Aloha CFK-  Join us in working the basic Olympic lifts (snatch\, clean and jerk) in depth.  We will focus a lot on technique and supplement the lifts with some strength movements to get better at the overhead position\, squat position\, and jerk positions.     Meet every Monday and Wednesday at 7pm.    Cost  $40 for unlimited membership  $125 for 2X membership
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cfk-olympic-lifting-class-on-going/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20120116
DTEND;VALUE=DATE:20120117
DTSTAMP:20120518T011607
CREATED:20111221T093515
LAST-MODIFIED:20111221T093718
UID:2175@http://crossfitoahu.com
SUMMARY:Martin Luther King Day (regular gym hours)
DESCRIPTION:CFO/CFK/CFW open for business as usual
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/martin-luther-king-day-regular-gym-hours/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20120101T150000
DTEND;VALUE=DATE-TIME:20120101T170000
DTSTAMP:20120518T011607
CREATED:20111221T093058
LAST-MODIFIED:20111221T093058
UID:2086@http://crossfitoahu.com
SUMMARY:First WOD of 2012
DESCRIPTION:   First WOD of 2012 and CFO Ohana Photo  The CFO Ohana has had mass expansion since the last family photo in 2009. Come join us for the first WOD of the year\, and a family photo to see how much we've grown.  We promise to get a before and after WOD photo.
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/first-wod-of-2012/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20120310
DTEND;VALUE=DATE:20120311
DTSTAMP:20120518T011607
CREATED:20111209T092245
LAST-MODIFIED:20111221T121015
UID:2129@http://crossfitoahu.com
SUMMARY:Mega Muscle-Up Clinic
DESCRIPTION:Buckle your seat belts and chalk your false grip the Mega Muscle Clinic is here. This clinic is open to all levels so if you are looking to get your first muscle or train for the games like Camille Leblanc-Bazinet you just need to show up and we will take your game to the next level.    [youtube]http://www.youtube.com/watch?v=FKcnpJSAsbo[/youtube]    Here is a sample of the fun-    1. 4 Parts of the MU   a. Grip    b. Pull-up   c. Transition    d. Dip    2. Grip    a. False Vs Regular Grip   b. Practice false with Ring Rows    3. Pull-up   a. Full Range of Motion     i. 3 pull-ups needed for strength portion of MU   b. Practice Pull-ups on Bar and Rings   c. False Grip Pull-ups- maintain the false grip   d. Ring pull-up w/ Turnout    4. Transition   a. Super-Man Drill/ keep everything close   b. Practice on rings    i. Feet under rings     ii. Use false grip    iii. Push chest through/ faces ground    iv. Elbows should be perpendicular to floor   c. Jumping Muscle-up w/ no dip    i. Jumping muscle up w/ dip    5. Dip   a. Ring vs. Bar   b. Full range of motion   c. Turnout on rings    6. Strict Muscle-Up   a. Make sure turnouts   b. Slow and controlled   c. Essential for being able to add weight    7. Kipping Muscle-Up   a. Faster/ conserve energy   b. Bring legs high/when they come down/ pull-up and push chest through    8. No-False Grip Kip   a. Games contenders/ the fastest method/ Hugh kip needed    9. 3-Muscle-Ups   a. Rx Checklist
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/mega-muscle-up-clinic/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20111105
DTEND;VALUE=DATE:20111106
DTSTAMP:20120518T011607
CREATED:20111031T214138
LAST-MODIFIED:20111031T214138
UID:2028@http://crossfitoahu.com
SUMMARY:Rx Checklist Class #9
DESCRIPTION:
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/rx-checklist-class-9/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20111112T120000
DTEND;VALUE=DATE-TIME:20111112T130000
DTSTAMP:20120518T011607
CREATED:20111029T113922
LAST-MODIFIED:20111031T104749
UID:2019@http://crossfitoahu.com
SUMMARY:Beast Mode Programming
DESCRIPTION: Stuck on AV? Always wanted to take it to the next Level? 4x a month a select group of people will meet at Crossfit Waipio and kill a WOD. Involving anything and everything\, from tire drags to keg lifts. Taking it to the next level will require some sacrifice. If you are interested feel free to contact me\, space is limited to 10 athletes.    http://www.youtube.com/watch?v=1G61d0feaIg    http://www.youtube.com/watch?v=DjPYB_k3-nc
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/head-coaches-program/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20120403
DTEND;VALUE=DATE:20120404
DTSTAMP:20120518T011607
CREATED:20111029T093703
LAST-MODIFIED:20120402T145838
UID:2017@http://crossfitoahu.com
SUMMARY:CFW Oly Lift Program (On-going)
DESCRIPTION:Ready to step your strength game up? Fine tune your olympic lifts? Well\, sign up for Crossfit Waipio's Oly Lifting  and Strength Program on Tuesday and Friday nights at 7:00pm. It is designed to sharpen your technique and make you stronger. For more information or want to sign up\, please feel free to contact me (space is limited).    http://www.youtube.com/watch?v=3MqnXsnEAkM    http://www.youtube.com/watch?v=2ptPdNAiymI
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/oly-lift-and-strength-program/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20111109
DTEND;VALUE=DATE:20111110
DTSTAMP:20120518T011607
CREATED:20111028T084628
LAST-MODIFIED:20111028T084628
UID:2015@http://crossfitoahu.com
SUMMARY:CrossFit Kailua Pet Wod
DESCRIPTION:Aloha CFK-        We will be having a Pet-wod where you can bring your pet and possibly incorporate them into the workout!  See our FB for more details    -Dirty
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/crossfit-kailua-pet-wod/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20111105T120000
DTEND;VALUE=DATE-TIME:20111105T130000
DTSTAMP:20120518T011607
CREATED:20111028T084418
LAST-MODIFIED:20111031T103703
UID:2013@http://crossfitoahu.com
SUMMARY:CFK Secret Program
DESCRIPTION:Aloha CFK-          Ever come to the 9am saturday class and see the craziness going down before\, a whirlwind of tire-flips\, sled pushes\, rope climbs etc.  WE will be opening 10 slots for a WOD strength program where we get to use some of the special equipment @ CFK.  email me if you are interested! first 10 get the spots.  Every saturday in Nov @12 noon  email  erik@crossfitoahu.com    Erik
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cfk-secret-program/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20111104
DTEND;VALUE=DATE:20111105
DTSTAMP:20120518T011607
CREATED:20111028T083903
LAST-MODIFIED:20111031T103744
UID:2010@http://crossfitoahu.com
SUMMARY:CF Kailua Olympic Lifting Program
DESCRIPTION:Aloha CFK-           I will be starting an olympic lifting program at CFK.  We will be covering the basic olympic lifts in depth (SNATCH & CLEAN&Jerk).  We will focus a lot on technique and supplement the lifts with some strength movements to get better at the OH Position\, Squat Position\, and Jerk Positions.  Class Starts Friday Nov4th @7pm.  We will be meeting every Friday @7pm and Saturdays @11am.  If you are interested I am opening 15 slots for the class.  25$ for Unlimited Members and 110$ for 2x.  First 15 people to email me are in!    Erik@crossfitoahu.com    -Dirty
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cf-kailua-olympic-lifting-program/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20111119
DTEND;VALUE=DATE:20111120
DTSTAMP:20120518T011607
CREATED:20111027T144009
LAST-MODIFIED:20111027T144243
UID:2002@http://crossfitoahu.com
SUMMARY:Hawaii VA Homeloans Military Throwdown at CrossFit Oahu
DESCRIPTION:In case you have been living under a rock we are hosting a awesome Throwdown with Hawaii VA Loans to find out which Branch is the fittest on island and ultimately find the fittest service members on island.    Sign Up Here  Learn more and Sign Up at the link below-  Throwdown.hawaiivaloans.com    What Type of Soldier Are You?    There are two types of service members today. The first are those who are satisfied with merely reaching the minimum standards of physical fitness. Then there are those who realize that the bar can always be set a little higher\, that the capabilities of their bodies are far from actualized\, and by striving for more\, they are not only honoring themselves but their chosen profession and their country.    The physical standards for the armed forces are widely regarded amongst its members as an inadequate measure of functional fitness\, as well lacking in relevance to physical activities in combat. It takes an individual of the utmost dedication and focus to make elite levels of fitness a lifestyle\, not because they have to\, but because they know that anything less is never an option.    The Hawaii VA Loans Military Throwdown is an opportunity for those who strive for the attainment of maximum human performance to showcase their fitness abilities and demonstrate why their training methods are ideal for today’s military. These are the strong who choose to excel\, these are the strong who choose not to settle\, these are the strong that are revolutionizing physical excellence in the military today\, these are our athletes.    What is Hawaii VA Loans?    Hawaii VA Loans (HVL) is a leading lender of VA Home Loans in the State of Hawaii. Since 2008\, HVL has helped hundreds of families take advantage of their VA Loan benefits\, while educating thousands of others with our VA Loan Blog\, VA Homebuyers’ Guide and through our educational videos.    Hawaii VA Loans & Fitness    HVL is a big supporter of CrossFit and big advocate for living a fit and healthy lifestyle. In October\, HVL organized their first ever Hawaii CrossFit Affiliate Challenge and raised close to $3000 for Operation Homefront Hawaii.    In addition\, HVL continues to educate the community on how to improve their health and fitness through it’s Tutorial Tuesdays webisodes on Facebook and in 2011\, sponsored three of Hawaii CrossFit service members that made it to the Nor-Cal Regionals: Josh Akiona (Army)\, Adam “Jamo” Jamieson (Navy) & Noel Famy (Marines).    Hawaii VA Loans is just as passionate about educating other about CrossFit as they are about educating Veterans on the benefits of the VA Home Loan Program.     CrossFit Oahu & The Military:      CrossFit Oahu(CFO) is a community of individuals who believe fitness is about results\, that working out shouldn’t waste your time\, and that life is too short to not have fun! Since 2006\, CFO has helped hundreds of members feel better\, improve their health & break though to the next level.    CFO is a firm believer that the fitness standards the military uses to ensure their soldiers are ready for battle are archaic and outdated.  Over the years\, CFO has provided training to all 5 branches of the Military as well as many of the government agencies on the island.    Through it’s “PT Improvement” and “Train the Trainer” Programs\, CFO has successfully trained well over 1000+ service members on the island in an effort to better equipment our military with soldiers with exceptional fitness.
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/hawaii-va-homeloans-military-throwdown-at-crossfit-oahu/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20111111
DTEND;VALUE=DATE:20111112
DTSTAMP:20120518T011607
CREATED:20111027T142940
LAST-MODIFIED:20111110T130546
UID:2000@http://crossfitoahu.com
SUMMARY:Veterans Day Hero WOD (All Facilities)
DESCRIPTION:On Veterans day we will honor those Military\, Police\, and Fire that have given their lives in the line of duty. There will be regular hours at all facilities.    Leading up to the date we will be voting on which WOD to do so keep you eyes open.    Here is a great explanation of what a Hero WOD is from  CrossFit OTA    "These CrossFit Hero WODs listed below are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort\, in honor of our fallen Heroes. Don’t think to your self\, I can’t do that or it looks to hard. Instead focus on what you can do\, scale where needed\, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort."    See you there!
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/veterans-day-hero-wod-all-facilities/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20111205
DTEND;VALUE=DATE:20111206
DTSTAMP:20120518T011607
CREATED:20111027T135912
LAST-MODIFIED:20111027T144707
UID:1998@http://crossfitoahu.com
SUMMARY:7pm December Group Elements
DESCRIPTION:     [pb_slideshow group="18"]  Its that time again  We start a new Group Elements class at the start of every month.  Group elements class (generally 8-12 people) will run monthly at the  beginning of every month.  We will be running group elements at all  three of our locations (Honolulu\, Kailua\, and Waipio) so choose the best  location for you. All you have to do to register prior to the beginning  of the session to reserve a spot.    This months schedule  The Group Elements class will meet two times a week on Monday and Wednesday at 7 pm.  This months schedule-  Mon- 5th  Wed - 7th  Mon- 12th  Wed- 14th  Mon- 19th  Wed- 21st  Mon- 26th  Graduation Day!!!  Wed- 28th    Attendance at all classes is required to pass. If any session is missed\, a private make-up session for $50 will have to be schedule    Contact us if you have any questions and we will see you there!
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/7pm-december-group-elements/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20111105T000000
DTEND;VALUE=DATE-TIME:20111105T170000
DTSTAMP:20120518T011607
CREATED:20111020T164821
LAST-MODIFIED:20111020T164821
UID:1966@http://crossfitoahu.com
SUMMARY:Waipio BBQ!
DESCRIPTION:Anybody ready to BBQ?  Finally\, Crossfit Waipio will have it's first BBQ and get together of the year. We will be having food and drinks but please feel free to bring what you want\, this will be mostly a Potluck and also BYOB. There will be a Jump rope and Tire flipping contest with a minimal buy in. All proceeds will go towards helping the gym get more of the equipment that you want. Beer Pong Tourney? You will have to come and find out. Starts at 12 but come and get your workout on and relax afterwards. Contest starts at 1pm. See you guys there.
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/waipio-bbq/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20111007
DTEND;VALUE=DATE:20111008
DTSTAMP:20120518T011607
CREATED:20111006T104120
LAST-MODIFIED:20111006T104120
UID:1935@http://crossfitoahu.com
SUMMARY:"Primal Po10tial" Nutrition Challenge
DESCRIPTION:    Many of you have been asking for another nutrition challenge to get  help dialing in your food. It's your final opportunity to jump in this  year because this 30-day "Primal Po10tial" is the last  one of 2011! The CFO/Waipio/Kailua nutrition challenges will be getting a  major facelift in 2012 :)    We are keeping the 10 levels and the rules/guidelines for points but  this challenge is only a 30-day commitment to eating more  real food\,  sleeping better and getting more activity.    Download the Rules and Guidelines here    Are you ready to change your life?     I will be offering a clinic to learn more about the challenge\,  how  the points work and get you fired up to start this important  journey.    Here are some important dates:    Challenge Prep Clinic: Friday\, October 7th\, 6pm at CFO    Cost: $10 per person (waived if you join the challenge)    Challenge Start Date: October 15\, 2011  Challenge End Date: November 13\, 2011    You do not need to be a member to join the challenge or attend the clinic!    -Courtney
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/primal-po10tial-nutrition-challenge/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20110927
DTEND;VALUE=DATE:20110930
DTSTAMP:20120518T011607
CREATED:20110909T102027
LAST-MODIFIED:20111027T144630
UID:1810@http://crossfitoahu.com
SUMMARY:Ladies Boot Camp
DESCRIPTION:    Less hours in the gym but better results    If you don't have hours to spend in the gym or are a little intimidated to start a fitness program\, then Ladies Boot Camp at CrossFit Oahu is just what YOU need.  This 8-week program meets three (3) days a week for one hour. We use safe\, effective and functional movements.  You'll get stronger\, improve your flexibility\, have tons of energy\, all while burning fat. Best of all\, you will have fun while doing it.    Do I need to be in shape before I start?  No prior fitness experience is necessary; all workouts are scaled to your individual fitness level by a CrossFit Certified Instructor.  The workouts will be modified according to your fitness abilities and over the course of the eight week program\, you will learn and practice the foundational movements of CrossFit.  You will also receive nutrition counseling and follow up provided by our Registered Dietitian\, Courtney Johnson.    Program Coach-  Courtney Johnson    Contact Email-  courtney@crossfitoahu.com    Contact Phone-  808-782-3983    Cost-  $420 (24 sessions)  10% OFF each person if you join with a friend    Location\, Days and Times-  Sign Up at CrossFit Oahu front desk  Tuesday\, Thursday nights at 7pm and Saturday at 8am  Next Session starts on Tuesday\, September 27th at 7pm to Saturday\, November 19th
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/ladies-boot-camp/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20110924T000000
DTEND;VALUE=DATE-TIME:20110924T140000
DTSTAMP:20120518T011607
CREATED:20110907T104437
LAST-MODIFIED:20110907T104437
UID:1793@http://crossfitoahu.com
SUMMARY:Mythical Ring/Inversion Clinic
DESCRIPTION:Its finally here!! 2 hours of ring skills covering hang\, support\, and inverted positions to sky rocket your upper body and core strength game.  Don't fear if you think this is out of your reach we have scaling for all levels beginner and advanced! We are capping the class at 15 peoples so if you feel the urge to get inverted sign up at the front desk or email us. See you there!    Free for Unlimited Members    $20 for 2x a Week Members    $40 for Non Members
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/mythical-ringinversion-clinic/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20111004
DTEND;VALUE=DATE:20111005
DTSTAMP:20120518T011607
CREATED:20110907T103807
LAST-MODIFIED:20110907T104942
UID:1787@http://crossfitoahu.com
SUMMARY:6am CF Waipio Group Elements
DESCRIPTION:Any one ready to train? Crossfit Waipio will be starting it's morning group elements. If you are a elite athlete or someone who just wants to get back in shape\, we will get you on track. If you have any questions\, please feel free to contact me and we will see you there.    Minimum athletes:5
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/group-morning-elements/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20111003T070000
DTEND;VALUE=DATE-TIME:20111003T080000
DTSTAMP:20120518T011607
CREATED:20110907T102707
LAST-MODIFIED:20110930T102737
UID:1790@http://crossfitoahu.com
SUMMARY:7am CF Kailua Morning Group Elements
DESCRIPTION:CF Kailua Group Elements will start @ 7am!  Stop by the gym and sign up or just show up on October 3rd!  The elements will take place every monday and wednesday in october!  email maria@crossfitoahu.com with any questions!
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cf-kailua-morning-group-elements/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20111102
DTEND;VALUE=DATE:20111103
DTSTAMP:20120518T011607
CREATED:20110907T102114
LAST-MODIFIED:20111027T134115
UID:1786@http://crossfitoahu.com
SUMMARY:7pm November Group Elements (All Facilities)
DESCRIPTION:     [pb_slideshow group="18"]  Its that time again  We start a new Group Elements class at the start of every month.  Group elements class (generally 8-12 people) will run monthly at the  beginning of every month.  We will be running group elements at all  three of our locations (Honolulu\, Kailua\, and Waipio) so choose the best  location for you. All you have to do to register prior to the beginning  of the session to reserve a spot.    This months schedule  The Group Elements class will meet two times a week on Monday and Wednesday at 7 pm.  This months schedule-  Wed - 2nd  Mon- 7th  Wed- 9th  Mon- 14th  Wed- 16th  Mon- 21tst  Wed- 23rd  Graduation Day!!!  Mon-28th    Attendance at all classes is required to pass. If any session is missed\, a private make-up session for $50 will have to be schedule    Contact us if you have any questions and we will see you there!
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/7pm-october-group-elements-all-facilities/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20110918T100000
DTEND;VALUE=DATE-TIME:20110918T120000
DTSTAMP:20120518T011607
CREATED:20110907T102039
LAST-MODIFIED:20110907T102039
UID:1780@http://crossfitoahu.com
SUMMARY:CF Kailua Hike #2
DESCRIPTION:Aloha CFK Family and CF Ohana-          Its that time again to take over another trail!  After careful deliberation Maunawili Falls has been selected!  Find your way to the entrance and we will charge the mountain(take the hill!).  Starts @10am it will be glorious!
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cf-kailua-hike-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20111008T090000
DTEND;VALUE=DATE-TIME:20111008T110000
DTSTAMP:20120518T011607
CREATED:20110907T101310
LAST-MODIFIED:20110907T101310
UID:1623@http://crossfitoahu.com
SUMMARY:Barbells for Boobs
DESCRIPTION:Amazing “Grace” Fundraiser    Support Barbells for Boobs’ Amazing “Grace” Fundraiser to benefit Mammograms in Action. It is the first CrossFit community’s cause to benefit women and all the CrossFitters who love them.    Do you LOVE boobs? Sign up and SAVE A PAIR.    Note: You don’t have to be the member of CrossFit Oahu/Kailua/Waipio to participate.     The CrossFit workout is “Grace”. In this workout\, you perform 30 Clean and Jerks for time. The weight used for men is 135 pounds and 95 pounds for women. During the Amazing “Grace” Fundraiser all participants may modify the weight used in order to accommodate their physical abilities.    What if you want to donate and participate\, but have never done Clean and Jerks or just uncertain what load you should use? Fear not! Whether you are a member of CrossFit Oahu/Kailua/Waipio or not\, we got YOU covered. We will go over the workout to make sure you can perform the movements safely and with the load you can handle. And just to be clear\, with good coaching and proper scaling ANYONE can do it!     Here are some sites to check out.  http://www.barbellsforboobs.com/  http://www.youtube.com/watch?v=EriUXwimbRk
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/barbells-for-boobs/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20110911T060000
DTEND;VALUE=DATE-TIME:20110911T230000
DTSTAMP:20120518T011607
CREATED:20110907T100525
LAST-MODIFIED:20110907T135337
UID:1779@http://crossfitoahu.com
SUMMARY:9/11 Kokohead Stair Climb to support Firefighters
DESCRIPTION:CFO Member Marc Hino has organized an awesome charity event for September 11th. Check out all the info below.    Sunday\, September 11 · 6:00am - 8:00am (Heat #1)  Sunday\, September 11 · 8:30am - 10:30am (Heat #2)    On the morning of September 11th fire service members convene in  high-rise buildings across the United States to climb 110 stories as a  tribute to their fallen brothers. Some use air packs or carry hoses;  many are in full turn-out gear; others are accompanied by rescue dogs.  The National Fallen Firefighters Foundation sponsors these  events in conjunction with local area fire departments. Several climbs  have been modified to enable civilians to participate\, and are generally  held in outdoor venues. For both types of event\, the 9-11 Memorial  Stair Climb is not a race\, but an opportunity to honor and remember the  343 FDNY members who selflessly gave their lives so that others might  live.    We do not have an officially sanctioned event here in  Hawaii (yet!)\, but I would like to propose an unofficial tribute to  those fallen heroes: Although it's not quite 110 stories\, climbing the  stairs at Koko Head would certainly be a fitting tribute to those fallen  firefighters! Don't worry\, we will not be donning turnouts or air  packs\, or carrying hoses. However - weighted vests\, kettlebells\, and  sandbags are highly encouraged\, as carrying that extra burden up the  stairs is but a small reminder of the ultimate sacrifice made by those  we will be honoring. Full turnout gear with air pack weighs about 45-50  lbs.\, so if you are going weighted\, that's what you're shooting for -  but feel free to use whatever weight (if any at all) you are comfortable  with.    Whether you go weighted or unweighted\, please join us on  September 11 for a great workout with a noble cause! We'll run two  heats that morning. Heat #1 will meet at 6:00 am in the top parking lot  and head to the trail together. Heat #2 will meet at 8:30 am (to give  those just getting off duty some time to get there) at the top parking  lot and head to the trail together. TIMES MAY BE SUBJECT TO CHANGE\,  PLEASE KEEP CHECKING BACK HERE FOR UPDATES! You can go as fast or slow  as you want\, this is not a race. Please remember to bring something to  stay hydrated with and a hat or sunblock if you're worried about sun  exposure. Hope to see you there!    Also\, since this year marks  the 10th anniversary of the tragic 9/11 attacks\, we would like to  encourage everyone to dig deep and donate a whopping $10 to a 9/11  related charity. This is absolutely not mandatory (because really\, I  can't MAKE you do it!)\, but it certainly is a small but very meaningful  gesture. Below is a short list to get you started\, and if you have any  more to add\, feel free to post the link on the event wall!    http://www.firehero.org/    http://www.ttof.org/html/    http://www.redcross.org/
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/1779/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20110917T090000
DTEND;VALUE=DATE-TIME:20110917T120000
DTSTAMP:20120518T011607
CREATED:20110907T100012
LAST-MODIFIED:20110907T100012
UID:1775@http://crossfitoahu.com
SUMMARY:FGB 6!
DESCRIPTION:Aloha CF Ohana!            Time to visit your pain cave!  Lets leave it all on the mat on Sept 17th for our favorite charities!  We will be running heats at CFO!  CF Kailua and Waipio will be closed!  Lets all meet up at CFO and do work!
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/fgb-6/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20111031
DTEND;VALUE=DATE:20111101
DTSTAMP:20120518T011607
CREATED:20110907T095838
LAST-MODIFIED:20111027T141734
UID:1769@http://crossfitoahu.com
SUMMARY:Spooky Halloween WOD (Regular Hours all Facilities)
DESCRIPTION:Get ready for a goulish good time at the Spooky Halloween WOD going down at CrossFit Oahu\, CrossFit Kailua\, and CrossFit Waipio.   Wearing an awesome Halloween costume is encouraged as we will have a prize for the best costume at each class!!!    See you there!
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/spooky-halloween-hours/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20111002T100000
DTEND;VALUE=DATE-TIME:20111002T130000
DTSTAMP:20120518T011607
CREATED:20110907T095318
LAST-MODIFIED:20110907T095318
UID:1770@http://crossfitoahu.com
SUMMARY:The Hawaii VA Loans Throwdown
DESCRIPTION:Aloha CF Ohana!            Nothing better than a throwdown for charity!!!  Come by and watch some epic CF athletes do work in a glorious battle for island supremacy.  Also there will be prizes up for grabs! It will be an all around awesome Crossfit time!  See you guys there!
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/the-hawaii-va-loans-throwdown/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20111029T120000
DTEND;VALUE=DATE-TIME:20111029T130000
DTSTAMP:20120518T011607
CREATED:20110907T094728
LAST-MODIFIED:20110909T075540
UID:1767@http://crossfitoahu.com
SUMMARY:Mobility Clinic
DESCRIPTION:Aloha Crossfit ninjas\,   Day after day\, wood after wood\, we put our bodies through a lot of stress on that road to optimal physical fitness. We tend to forget about that little thing called mobility. Have any nagging pains or not as mobile as you would like to be? I have the remedy. On Saturday 12pm October 22nd\, Crossfit Waipio is having the the second part of a 5 part mobility Clinic. We will dive into the world of self myofascial release techniques and active stretches. If you have lacrosse balls please bring them with you\, but if not we will have them on site.Sounds interesting? Please contact me for more information.     Unlimited $10  members $15  non members $20  Max 16 athletes
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/mobility-clinic/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20110905
DTEND;VALUE=DATE:20110906
DTSTAMP:20120518T011607
CREATED:20110901T110957
LAST-MODIFIED:20110902T072358
UID:1702@http://crossfitoahu.com
SUMMARY:Labor Day Hours
DESCRIPTION:Labor day is coming up. That means summer is almost over! Time to get out there and hit the beach. Below are our labor day hours.  CrossFit Oahu  8am    and    9am  CrossFit Waipio  Closed aka go to CF Oahu!  CrossFit Kailua  9am Mega Class!
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/labor-day-hours/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20110903T110000
DTEND;VALUE=DATE-TIME:20110903T123000
DTSTAMP:20120518T011607
CREATED:20110822T102958
LAST-MODIFIED:20110825T211938
UID:1620@http://crossfitoahu.com
SUMMARY:31 Heroes WOD
DESCRIPTION:    Join CFO\, CF Waipio\, CF Kailua and the CrossFit community as we have our "moment of silence" to honor the 31 heroes (including one dog) who lost their lives on August 6\, 2011. All donations go to the Navy Seal Foundation.    Register Here. It's only $31 (includes a shirt) and you are not required to complete the WOD.    http://31heroes.com/registration/    Make sure to add CrossFit Oahu as your location so your t-shirt will be sent directly to the gym.    Date: September 3\, 2011    Time: 11am start    Other Details: This is a Partner WOD but it's OK if you don't have one\, CFO will match up everyone as needed. Scaling options will also be provided\, along with coaching.    “31Heroes”  AMRAP 31 Min (As Many Reps As Possible)  8 Thrusters (155/105)  6 Rope Climbs (15 ft. ascent)  11 Box Jumps (30/24)    This is a Partner WOD – Partner #1 will perform the  work listed above. Partner #2 will run 400m with a sandbag (45/25). Once  Partner #2 returns from the run\, Partner #1 will grab the sandbag and  begin their 400m\, while Partner #2 continues work wherever #1 left off.    Score – Total # of reps     
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/31-heroes-wod/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20110905
DTEND;VALUE=DATE:20110906
DTSTAMP:20120518T011607
CREATED:20110822T092539
LAST-MODIFIED:20110907T104634
UID:1611@http://crossfitoahu.com
SUMMARY:Kailua Group Elements
DESCRIPTION:[slideshow group="18"]  Its that time again  We start a new Group Elements class at the start of every month. Group elements class (generally 8-10 people) will run monthly at the beginning of every month.  We will be running group elements at all three of our locations (Honolulu\, Kailua\, and Waipio) so choose the best location for you. All you have to do to register prior to the beginning of the session to reserve a spot.    This months schedule  The Group Elements class will meet two times a week on Monday and Wednesday!  WE offer 3 times 7am\, 9am\, 7pm.  Let us know which one works for you!  This month-  Mon-  5th  Wed - 7th  Mon- 12th  Wed- 14th  Mon- 19th  Wed- 21st  Mon- 26th  Graduation Day!!!  Wed-28th
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/kailua-group-elements/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20110905
DTEND;VALUE=DATE:20110906
DTSTAMP:20120518T011607
CREATED:20110810T111159
LAST-MODIFIED:20110817T091436
UID:1549@http://crossfitoahu.com
SUMMARY:September Elements Group Starts at Honolulu, Kailua, Waipio
DESCRIPTION:[pb_slideshow group="18"]  Its that time again  We start a new Group Elements class at the start of every month. Group elements class (generally 8-10 people) will run monthly at the beginning of every month.  We will be running group elements at all three of our locations (Honolulu\, Kailua\, and Waipio) so choose the best location for you. All you have to do to register prior to the beginning of the session to reserve a spot.    This months schedule  The Group Elements class will meet two times a week on Monday and Wednesday at 7 pm.  This month-  Mon-  5th  Wed - 7th  Mon- 12th  Wed- 14th  Mon- 19th  Wed- 21st  Mon- 26th  Graduation Day!!!  Wed-28th    Attendance at all classes is required to pass. If any session is missed\, a private make-up session for $50 will have to be schedule    Contact us if you have any questions and we will see you there!
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/september-group-elements-honolulu-kailua-waipio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20110814
DTEND;VALUE=DATE:20110815
DTSTAMP:20120518T011607
CREATED:20110810T102806
LAST-MODIFIED:20110810T102806
UID:1537@http://crossfitoahu.com
SUMMARY:CF Kailua Hike #1
DESCRIPTION:  Aloha CFKailua Family and Oahu Family!               We will be having the first of many hikes this sunday @10am!  We will be meeting at the Entrance of the PillBox hike in Kailua @9:45-10 and starting the ascent @10am!  See you guys there  -Erik aka Dirty
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cf-kailua-hike-1/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20110813T120000
DTEND;VALUE=DATE-TIME:20110813T130000
DTSTAMP:20120518T011607
CREATED:20110810T102052
LAST-MODIFIED:20110811T091123
UID:1538@http://crossfitoahu.com
SUMMARY:Mobility Series
DESCRIPTION:Aloha Crossfit ninjas\,  Day after day\, wood after wood\, we put our bodies through a lot of stress on that road to optimal physical fitness. We tend to forget about that little thing called mobility. Have any nagging pains or not as mobile as you would like to be? I have the remedy. On Saturday 12pm August 13th\, Crossfit Waipio is having the first part of a 5 part mobility Clinic. We will dive into the world of self myofascial release techniques and active stretches. If you have lacrosse balls please bring them with you\, but if not we will have them on site.Sounds interesting? Please contact me for more information.    Unlimited $10  members $15  non members $20  Max 16 athletes
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/mobility-series/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20110814T120000
DTEND;VALUE=DATE-TIME:20110814T130000
DTSTAMP:20120518T011607
CREATED:20110727T223240
LAST-MODIFIED:20110727T223240
UID:1418@http://crossfitoahu.com
SUMMARY:1st Annual CFO Fantasy Football Info Meeting
DESCRIPTION:It's that time of the year!!!  It's time to start prepping for the 1st Annual CFO Fantasy Football League! With the lockout over\, football is nearly upon us. It has been a goal of mine since last season to establish a CFO Fantasy Football league. Whether you've been watching football for 20 years\, a fantasy league veteran\, or never watched football before in your life\, this is a great opportunity to enjoy a competition amongst friends that doesn't involve barbells or burpees. I used to not be interested in football at all\, until I was pressured into playing fantasy football with some coworkers a few years back. It was some of the most fun i've had not involving the olympic lifts or paleo ice cream.    Information  THE FOLLOWING IS IMPORTANT. If you are interested in participating I need you to either comment or talk with me directly at CFO. I'll be making a sign-up sheet and will put it at the front desk. This serves two purposes: to figure out the prize structure and how to form the league. Each league can only have 8-12 players so if we get more than that we will split up into multiple leagues and have a cross-league playoff for 1st\, 2nd\, and 3rd.    Rejoice friends\, Football is Back!
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/1st-annual-cfo-fantasy-football-info-meeting/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20110809
DTEND;VALUE=DATE:20110810
DTSTAMP:20120518T011607
CREATED:20110718T113311
LAST-MODIFIED:20110810T110341
UID:1266@http://crossfitoahu.com
SUMMARY:CF Waipio August Group Elements- mornings
DESCRIPTION:CrossFit Waipio will be offering TWO group elements classes in August! Are you a morning person? Then this one is for you.    Group elements class (8-10 people max) will continue to run\, in the evenings\, monthly at the beginning  of every month at all three of our  locations (Honolulu\, Kailua\, and Waipio).    We are excited to offer a morning option at CF Waipio to better accommodate your schedule. We are looking at either a 6am or 7am. If you are interested\, let us know which time works best for you.  August schedule  The Group Elements class will meet two times a week on Tuesday and Thursday mornings at either 6 or 7am.  This month-  Tues- 9th  Thurs- 11th  Tues- 16th  Thurs- 18th  Tues- 23rd  Thurs- 25th  Tues- 30th    August Graduation Day!!!  Thursday- September 1st    Attendance at all classes is required to pass. If any session is  missed\, a private make-up session for $50 will have to be schedule    Contact us if you have any questions and we will see you there!
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/cf-waipio-august-group-elements-mornings/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20110731T120000
DTEND;VALUE=DATE-TIME:20110731T170000
DTSTAMP:20120518T011607
CREATED:20110718T113228
LAST-MODIFIED:20110718T114612
UID:1268@http://crossfitoahu.com
SUMMARY:Epic Volleyball Session/BBQ
DESCRIPTION:  Aloha CrossFit Kailua Family    I enjoy the beach and also enjoy being active.  Therefore we are combining both of those awesome things into an epic volleyball session Sunday 31st @12noon @Kailua Beach Park.  Stop by\, bring your favorite grindz n drinks\, and enjoy an awesome day with us!  If you have any questions at all feel free to ask! See you guys there!    -Erik aka DIRTY    [sws_author_bio user="" size="96" class="green-noborder-round" authorposts="" name_format="About %s"] [/sws_author_bio]
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/epic-volleyball-sessionbbq/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20110729T180000
DTEND;VALUE=DATE-TIME:20110729T193000
DTSTAMP:20120518T011607
CREATED:20110718T110844
LAST-MODIFIED:20110718T113506
UID:1260@http://crossfitoahu.com
SUMMARY:Primal Po'10'tial nutrition challenge clinic
DESCRIPTION:It's time for another nutrition challenge...Primal Po'10'tial!!    We are keeping the 10 levels and the 45-day commitment to eating more real food but tweaking a few of the rules to help you get started\, stay on track and transition into the primal lifestyle much easier.    Are you ready to change your life?     Courtney will be offering a clinic to learn more about the challenge\, how the points work and get you fired up to start this important journey.    Stay tuned for more details about the challenge in the next several days but here are some important dates:    Challenge Prep Clinic: Friday\, July 29th\, 6pm    Cost: $10 per person    Challenge Start Date: August 1\, 2011  Challenge End Date: September 14\, 2011    You do not need to be a member to join the challenge or attend the clinic!
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/primal-po10tial-nutrition-challenge-clinic/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20110807T120000
DTEND;VALUE=DATE-TIME:20110807T140000
DTSTAMP:20120518T011607
CREATED:20110718T110041
LAST-MODIFIED:20110718T113151
UID:1262@http://crossfitoahu.com
SUMMARY:Rx Checklist Class 8
DESCRIPTION:[pb_slideshow group="15"]  Class #8  Another installment of the Rx Checklist is coming up! Do you have what it takes to join the ranks of those who have passed before you? Test your weightlifting and gymnastic skills against a grueling list that features the squat snatch\, muscle-ups\, and other CrossFit movements. Passing the Checklist ensures that you can do nearly any workout at CrossFit Oahu at the "Rx" level. If you pass\, your name will be featured on a koa plaque at CrossFit Oahu and you will receive an exclusive Rx Checklist t-shirt.    Date and Time  Sunday\, August 7th at 12:00pm    Price  $25 for lifetime access and a t-shirt when you pass
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/rx-checklist-class-8/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20110714T000000
DTEND;VALUE=DATE-TIME:20110714T000000
DTSTAMP:20120518T011607
CREATED:20110714T160106
LAST-MODIFIED:20110714T210502
UID:1230@http://crossfitoahu.com
SUMMARY:Best Kettlebell Clinic Ever
DESCRIPTION:    Interested in a Free Clinic?  On July 23rd 2011 12pm\, Crossfit Waipio is having it’s first Kettle Bell clinic. In this clinic you will learn about proper body positioning in the swing and also to identify and correct faults.    This clinic is open to the beginner athlete to the advanced crossfitter. Come in and learn about the Kettlebell swing\, meet new friends and have a great time. If you have any questions email just contact me. See you there.  Clinic Outline  Proper positions throughout the swing    Swings    American    Russian
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/best-kettlebell-clinic-ever/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20110706
DTEND;VALUE=DATE:20110707
DTSTAMP:20120518T011607
CREATED:20110703T194814
LAST-MODIFIED:20110705T221642
UID:1130@http://crossfitoahu.com
SUMMARY:July Group Elements
DESCRIPTION:Its that time again  We start a new Group Elements class at the start of every month. Group elements class (8-10 people max) will run monthly at the beginning of every month.  We will be running group elements at all three of our locations (Honolulu\, Kailua\, and Waipio) so choose the best location for you. All you have to do to register prior to the beginning of the session to reserve a spot.       This months schedule  The Group Elements class will meet two times a week on Monday and Wednesday at 7 pm.   This month-  Wed - 6th  Mon- 11th  Wed- 13th  Mon- 18th  Wed- 20th  Mon- 25th  Wed-27th  August  Graduation Day!!!  Mon- 1st      Attendance at all classes is required to pass. If any session is missed\, a private make-up session for $50 will have to be schedule    Contact us if you have any questions and we will see you there!
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/july-group-elements/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20110709
DTEND;VALUE=DATE:20110711
DTSTAMP:20120518T011607
CREATED:20110701T225023
LAST-MODIFIED:20110701T225725
UID:1075@http://crossfitoahu.com
SUMMARY:Rope Climbing Clinics
DESCRIPTION:Climb your way to the top and help fundraise Maria Roselle and Erik "Dirty" Alvarez to go to the USAW Weightlifting Nationals!! Due to high demand of a rope climbing clinic\, we will be holding TWO CLINICS! Saturday July 9th @12:00 and Sunday July 10th @10:00. Space is limited\, 12 people max per clinic. Sign up sheet will be behind the front desk. Thank you for all of your support!    **Keep your eye out for an Olympic Weightlifting Fundraiser Clinic as well!
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/rope-climbing-clinics/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20110704
DTEND;VALUE=DATE:20110705
DTSTAMP:20120518T011607
CREATED:20110701T224312
LAST-MODIFIED:20110701T224428
UID:1074@http://crossfitoahu.com
SUMMARY:July 4th Hours
DESCRIPTION:CrossFit Oahu\, CrossFit Kailua and CrossFit Waipio will be closed for the July 4th Holiday.     Enjoy your rest day at the beach with family and friends!
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/july-4th-hours/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE-TIME:20111112T120000
DTEND;VALUE=DATE-TIME:20111112T140000
DTSTAMP:20120518T011607
CREATED:20110701T223852
LAST-MODIFIED:20111027T155545
UID:1073@http://crossfitoahu.com
SUMMARY:The Handstand Mega Clinic
DESCRIPTION:The Handstand Mega clinic is back by popular demand for your inverted enjoyment. Whether you can hold a freestanding handstand for a few secs or even the thought of being upside makes you queasy I will be providing the drills\, progressions\, and scaling to get you to the next level. You will get to go though strength\, coordination\, flexibility\, and balance drills cover every aspect of the handstand a head to toe. You will leave with a much deeper understanding of components of a correct handstand and with a personal plan to continue to improve.    Only 14 slots are open for this as I want to keep the clinic small so sign up early via email or the front desk and up your game. See you there  Outline  What is a Handstand? (at whiteboard)  Warm Up (Flexibility Joint preparation)  Body Shape Drills  Basic Rolling  Basic Kick ups and Spotting  Handstand with support  Walking  Leg movement drills  Handstand Push Ups  Where to go next?  Cost  Free for unlimited  $20 for CFO members  $40 for non-members    -Bryant
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/1073/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20110705
DTEND;VALUE=DATE:20110713
DTSTAMP:20120518T011607
CREATED:20110627T132638
LAST-MODIFIED:20110705T132819
UID:1143@http://crossfitoahu.com
SUMMARY:Free Intro Week
DESCRIPTION:After much anticipation today the first "official"  classes are starting at both CrossFit Kailua and CrossFit Waipio. To celebrate we are announcing a free intro week of classes at both locations! If you have never tried CrossFit before or if you have been always bugging your friends and family to give it a chance this is your week.     We will make sure the workouts are scaled to beginners and have more advanced versions too.     Whats' the Schedule?  We are starting with mainly evening classes and will add more classes as membership and interest goes. You can check out our current schedule here. We want to here from you what time you would like.     For your free classes this week just stop by any of the classes on the schedule page. Let's us know if you have any questions and we will see you on the black mat!    Let's get pumped!!  Here are a few videos from around the net to get you pumped for the free intro week.  [youtube]http://www.youtube.com/watch?v=5AjInbzzBvQ[/youtube]    [youtube]http://www.youtube.com/watch?v=WjdQZxTIj1U[/youtube]    [youtube]http://www.youtube.com/watch?v=tzD9BkXGJ1M[/youtube]    [sws_author_bio user="" size="96" class="gray-thin" authorposts="More posts by %s" name_format="About %s"] [/sws_author_bio]
LOCATION:556 Reed Lane
URL:http://crossfitoahu.com/event/free-intro-week/
END:VEVENT
END:VCALENDAR