CrossFit Upcountry Maui

>> your milestones deserve a mention

Our CFUM records board has been reinstalled. We’re excited to recognize athletes who reach top marks in various benchmark workouts, bodyweight movements and lifts.

The board is located near the pull-up rig. Please take note of a few rules:

• MOVEMENT / WOD MUST BE VERIFIED BY COACH

A coach must confirm that athlete adheres to CrossFit range of motion standards. Only movements / workouts that meet standards will be entered on the board. If you think you may meet or surpass a record, grab a coach to watch your lift. If we hold a benchmark workout, you must use RX standards and your ROM must be verified. If your WOD is questionable, your score will not be eligible for submission.

• RECORD MUST BE ENTERED BY COACH

Only coaches may edit or write on the box records board.

• MOVEMENT / WOD MUST BE PERFORMED DURING CFUM “CAREER”

It’s cool that you ran a sub-60 second 400-meter in high school. But unless you can do it as a CFUM athlete, your PR will not be eligible for the board.

• BOARD WILL INCLUDE CURRENT ATHLETES ONLY

If we haven’t seen you for six months or more, your record will be omitted from the board to make room for current CFUM athletes.

052313 WOD

A. Make up

Take the first 25 minutes of class to make up missed lifts and / or additional programming for the week.

B. Group stretch

C. In 4:00

400-meter run

ME double-unders in remaining time

Complete four rounds, with no rest in between rounds. If you don’t have doubles, divide single-under score by three. Score is cumulative jump rope total.

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 JOSH WILL MOBILITATE YOU

>> must-attend mobwod today

Yes. We made up the word mobilitate. Let Josh mobilize and rehabilitate your movements during his new MOB WOD from 9 to 10 a.m. Thursday. Today’s class will review hip openers from last session and then focus on overhead positioning. You’ll be stoked on Josh’s voodoo smashing, flossing and mobility techniques. This giant of an athlete is flexible and strong — and he has a great education to back his know-how. Please be prompt; last session was packed.

052213 WOD

A. Dips

3 x 10

B. Clean and jerk

8 x 1 + 1

Rest 10 seconds between singles. Work to heaviest set with solid form.

C. For time:

15-12-9

Power cleans (135/95)

Burpees

Rest 3:00

15-12-9

Push jerk (using same weight)

Sit-ups

Time cap is 11:00 with rest included. Score is time, minus rest.