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Yup!! KSAC community doesn’t have it any other way! Come join our crew. Call 8087790058 or attend our FREE Bring a friend day. 3/28 and 3/29 all day classes

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General Information

NameKapolei Strength And Conditioning
OwnerNoel Famy
Websitewww.ksaccrossfit.com
Phone808-779-0058
Emailinfo@ksaccrossfit.com
Address2045 Laowiliwili St.
Kapolei, HI 96707

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CrossFit Mission Gorge shared a link on Facebook

Nice job on those Bar Muscle Ups today! Tomorrow: Strict Press for strength, and some running interrupted by a barbell complex for conditioning. Be sure to check our WOD page for upcoming events!

Molly Eledge published the post Meet the Columnist: Nell Stephenson of Paleoista on Nutrition WOD
About NELL STEPHENSON Nell Stephenson is the author of Paleoista-Gain Energy, Get Lean and Feel...
CrossFit East Village shared an image on Facebook

Halloween Party Tickets Half Price in advance, only $5! $10 CASH ONLY at the door. What are you waiting for?

CrossFit Proper shared an image on Facebook

Walk boldly! #crossfitproper #havefundocrossfit #bebetter

CrossFit No Boundaries shared an image on Facebook

adrummonds published the post Bacon Cups Filled with Chocolate Chip ABS Protein Pancakes! on Tabata Times
Bacon Cups filled with Chocolate Chip Protein Pancakes! This incredible recipe comes from...
CrossFit Fortius shared an image on Facebook

Over the past year, I've had several women ask me if there is an "Upper Body" program, like the Squat programs out there (like the Russian or Miller Squat Programs we use). So I started developing an upper body program about 6 months ago and tested it on Rachelle and Bonnie - with excellent results so far. Rachelle left for Georgia this past week and made these T-Shirts before she left! I still need to make some adjustments before I release it for everyone, but stay tuned! This program helps develop both strength for pull-ups and ring dips, but also for shoulder strength and stability for all things overhead! #teamfortius #crossfit #upperbody #upperbodybyjesse #strength #womanstrength #sandiego #fitfam #instafit #gym #oly #pullups #fitness #sandiegocrossfit #sandiegofitness #livesore #ucsd #sdsu #usd #ymca #weightlifting

CrossFit San Diego posted an article
CrossFit East Village posted an article
CrossFit No Boundaries shared a link on Facebook

2014 CrossFit Total Meet http://wp.me/p3sq8Z-3GK

CrossFit No Boundaries posted an article
CrossFit Coronado shared a link on Facebook

Tuesday 28 October

crossfitapogee published the post The 5 Roles of a Coach on
When is a Coach just a Coach? Never. “Coach” is a coverall term used in most every box to...
CrossFit Temecula shared a link on Facebook

Great job logging your workouts on Beyond the Whiteboard everyone! http://www.crossfittemecula.com/2014/10/27/10282014-15min-amrap/

CrossFit Temecula posted an article
CrossFit Mission Gorge shared an image on Facebook

Have you been enjoying the FREE CFMG Yoga Classes every Wednesday at 8pm? Things just got better, because we are now offering TWO Free Yoga Classes for CFMG Members every week! Sunday Yoga at CFMG will begin THIS Sunday, November 2nd at 8am, taught by the lovely Nazli Takesh. We hope to see you there! Please bring your own mat/blocks/straps!

CrossFit Coronado shared an image on Facebook

Erin sporting her new CFC tank in Kandahar Afghanistan. Looking forward to having you back with us soon!

CrossFit Belmont Heights shared an image on Facebook

Before we announce tomorrow's WOD, we want to thank our CFBH family for their love and support as Jess and I tied the knot this last weekend. We were humbled by the love and you don't know the appreciation we had for everyone, when we were able to close the Box for a couple of days, to allow our Coaches, the time to come and celebrate with us as well. We love you guys and we are so happy! Can't wait to see you guys!! Here's tomorrow's WOD... CFBH 10.28 Skills - Hang Snatch, Toes-to-bar WOD a 10 Rounds: :30 "ON" /:30 "OFF" Row for meters *Record lowest meters out of all rounds WOD b 10min EMOM EVEN - 15 Hang Snatches (115/95) ODD - 15 Toes-to-bar

CrossFit Proper posted an article
CrossFit Belmont Heights shared an image on Facebook

WOD 10.27 Results!!

CrossFit Fortius shared a link on Facebook

REMINDER: The 2014 Fortius Halloween Invitational Weightlifting Meet is this Saturday. This is our smallest meet of the year, capped at 50 - and naturally it sold out in one day :) We may have to make it bigger next year! The first session is just-for-fun, costume encouraged. The other 3 sessions will be USAW Sanctioned, with several athletes looking to qualify for the American Open! Come by and watch some weightlifting on Saturday!

CrossFit Proper shared an image on Facebook

Great Monday! This week is going to be awesome! #crossfitproper #bebetter #havefundocrossfit

CrossFit Marina shared an image on Facebook

Tuesday: Skill Work: Snatch Then: 15 Minute AMRAP 3 M/U’s or 3 Pull ups & 3 Dips 5 Power Snatch 135/95# 7 HSPU’s

CrossFit Fortius posted an article
CrossFit Mission Gorge shared a link on Facebook

3-Position Cleans and a Main Site WOD tomorrow. Come in to our new spacious gym and enjoy all the wondrous room for activities!

Aliso CrossFit shared an image on Facebook

Babs' 6 Week Intro Crew | Night 1 #alisocrossfit #crossfit #babsbunch

CrossFit No Boundaries shared an image on Facebook

6:30 is throwing down this fun little couplet

CrossFit Redondo shared a link on Facebook

Instead of throwing pulp away, try these ideas!

CrossFit Surf City shared a link on Facebook

CrossFit Surf City posted an article
CrossFit Temecula shared an image on Facebook

A movement as simple as the push up still needs to be coached properly. Wether you are trying to RX the push up or your doing them scaled, there is always points of performance that need to be maintained. Never skipping a beat here! Strength: 5 x 5 strict Weighted Pull Ups WOD: 5 RFT Of: 6 Overhead Squats(115#/75#) 12 Hand Release Push Ups @crossfittemecula @crossfit #crossfit #crossfittemecula #temecula #community #HQstaff

CrossFit Black Diamond shared a link on Facebook

http://wp.me/s49DVY-61308

Paradiso CrossFit posted an article
CrossFit Hollywood posted on Facebook

Tuesday, Oct. 28th WOD: A Trio of Squats. Every other minute on the minute for load: OHS 5-5-5 FS 3-3-3 BS 1-1-1 Score = Max load for OHS, FS, and BS

CrossFit Black Diamond posted on Facebook

A word or two. Workout. Have fun if you want. Post pics of yourself doing kipping pull-ups or strict L-Sit Pull-ups. Just don't expect everyone to be with you 100% of the time. Not every person that you know is going to support you in every endeavor. That would be too weird anyway and there would never be a struggle. The struggle is everything. The pain, and hardship are part of any great struggle. Embrace them. Being told no hurts, but only if you take no for an answer. Learn to deal with doubters internally. Dealing with it may not be best served trying to convince someone who has already made up their mind. Waste of energy. Accept it. Or don't. You may find that you don't need approval. You may find self-assuredness, self-confidence, and self-reliance intoxicating. They are really quite breath-taking actually. I suggest trying them all. I know. Your CrossFit workouts are helping you with all that stuff. Just when you are starting to gain some real momentum, someone comes along and tries to drag you down. It is OK. It will only happen if you let it. Keep on Keeping on. Ain't nothin' gonna break-ah your stride. Nobody's gonna slow you down. Oh no, you've got to keep on movin'. Try not asking pretty please for permission to have someone's approval. Try to care enough not to care what someone thinks about what makes you happy. One last thing. Our workout choice is just a workout choice. Take your health and fitness serious, but don't turn it into a crusade.

CrossFit Surf City shared a link on Facebook

CrossFit Surf City posted an article
CrossFit Intersect shared an image on Facebook

Want to work at the best gym ever? Who wouldn't! We are looking for some help with our morning classes and intern work all day. If you are interested please email info@crossfitintersect.com

CrossFit Ethos shared an image on Facebook

How do you transport your valuables? This really is serious business. Thanks Lyn for sharing this one! #Progenex #SecretSauce

CrossFit Seal Beach posted on Facebook

Do you want to be better, faster and stronger in the CrossFit class? Then you need to work on your mobility! At CFSB we want you to be better, faster and stronger for life, not just for today's WOD. But to perform well you need to give your body fundamental strength. That's why you should come to FlexCore tonight with Bryce Turner @ 7.00pm. This is a class that will be THE difference for you and your daily performance. See you there!

CrossFit Surf City shared a link on Facebook

CrossFit Intersect posted on Facebook

The #baeofthedead signup form is fixed! Go signup now!

CrossFit Surf City shared a link on Facebook

CrossFit Surf City shared a link on Facebook

CrossFit Surf City shared a link on Facebook

CrossFit Intersect shared an image on Facebook

Tag your best #bae! Signup for the hottest partner competition #longbeach has ever seen! http://crossfitintersect.com/baeofthedead #projectintersect #baeofthedead

DogTown CrossFit shared an image on Facebook

Monday October 27th 2014 Warm Up 2 Rounds: 400m run/row, 10 Shoulder Taps/Palm over Palms, 10 Shoulder Pass Throughs, 10 Squats Skills 3 Rounds 2 Wall Walks 10 Weighted Sit Ups Press 3 at 70% 3 at 80% 3 at 90% "Happy Bday Mike" 3 ROUNDS. 10 Power Cleans (135/95), 27 Push Ups, 81 Single Unders (yes single unders)

CrossFit Surf City shared a link on Facebook

CrossFit Surf City posted an article
CrossFit Ion posted on Facebook

Only a few more days left in our Paleo Challenge! Don't forget this Friday around 630pm we will announce the winner. We will have a little get together with food & drinks to celebrate! Also, if anyone wants to dress up in costume for the 530pm WOD please do so! This has been a fun tradition we have done the past two Halloween's!

Bodyrocc CrossFit shared a link on Facebook

3rd Annual 80s Workout Halloween WOD this Thursday all classes! DJ Iam Phleks spinning live! http://www.bodyrocccrossfit.com/wod/849

CrossFit Ion shared a link on Facebook

10/27/14 http://wp.me/s2SMVO-102714

CrossFit Ion posted an article
CrossFit Intrepid shared a link on Facebook

Intrepid Athletics PDX Update http://www.intrepidathletics.net/?p=19272

Trojan CrossFit shared a link on Facebook

Feeling a little chipper on Monday!

Vanessa LaFaso Stolarski published the post How to Break Up with Your Box on
[pullquote align="right"]Approach the issue pragmatically with good intentions, and any box worth...
Paradiso CrossFit posted an article
Paradiso CrossFit posted an article
CrossFit 323 shared an image on Facebook

HALLOWOD 2014: The Costumed Crusaders. #hallowod323

Trojan CrossFit posted an article