Category Archives: Uncategorized

CRAWL BEFORE I RUN…  “Ninja soaring high above the box” We have spent the last 20 minutes performing that wonderfully long warm up prescribed to us on the board. The same warm up that most people would consider their workout. The anticipation of the WOD is growing, and it’s time to set up and get [...]

The girls from “Echo City Knockouts” roller derby team looking to use CrossFit Ali’i to one up on their competition Still not sure how to climb rope? check out this video WOD “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.

Happpy B-Day coach Andy Despite having one arm in a cast for the first 6 months with us and dealing with tons of personal stuff, Andy has evolved  into what he says is now the best shape of his life, at 40 YEARS YOUNG!  It has been such a privelage to have witnessed Andy’s transition from where he was [...]