Friday, Oct. 24, 2014

photo(755)Congratulations to Jacob for getting his first bar muscle-up on Wednesday night! Must’ve been that lucky kaikabear charm in the background. We’re so proud of you, Jacob! There’s no limit to what you’ll accomplish; you have so much ahead. Word on the street is that it was Jacob’s birthday Monday. But apparently, he didn’t want anyone to find out. Whoops. Did I just write that on a public website?

102414 WOD

A. 5:00 time cap

- Run 400 meters / Row 500 meters

- Accumulate 1:00 on an L-sit hold / tuck

- Accumulate 1:00 on a front plank

B. Deadlift [ month 2 ]

ADD 10# to 1RM and recalculate the following, based on your new working weight (90% of 1RM)

65% x 5

75% x 5

85% x 5+

Subset with 3 x 5 cobras

C. For time:

500-meter row

21 Russian kettlebell swings (70/53)

21 burpees

15 American kettlebell swings

15 burpees

9 American kettlebell swings

9 burpees

500-meter row

>> On-Ramp

Modifications will be listed on whiteboard



10 2014

Thursday, Oct. 23, 2014

photo(754)Ron is one of the strongest people we know! Here he pulls his team ahead — literally — during a Saturday morning rowing race. Way to work, Ron! You inspire us.


• YOGA WITH JASMINE 8 – 9 A.M.: Recover from your week with this one-hour restorative yoga class, led by Josh’s sister, Jasmine. Take advantage of this awesome class while you can! We are switching up our schedule come November. In the meantime, lengthen and strengthen your body with this Makawao Yoga Island Flow-inspired session. Bring a mat and an open mind. See you there!

• OPEN GYM INSTEAD OF OLY LIFTING TODAY: Due to coach’s illness, we are changing Olympic lifting from 9 to 10 a.m. and 4:30 to 5:30 p.m. today to open gym. Get well soon, Toby! Come with questions, to work on your lifts or tackle your weaknesses. Olympic lifting will return next week.



10 2014

Wednesday, Oct. 22, 2014

photo(753)Welcome Andrea’s friends, Phil and Jenn, who moved to Maui from Florida not long ago. The husband and wife are 9 a.m. regulars; they’ve fast become part of our CFUM family. Jenn has all-around CrossFit skills and Phil is a great endurance runner. And we already have a saying at 9 a.m. class: “Harness your inner Phil.” We adore you both! Thanks for trusting us with your training.

102214 WOD

A. Three rounds NFT

250-meter row

10 kettlebell oblique side bends (5/side)

10 kips

10 v-ups

B. Press [ month 2 ]

ADD 5# to 1RM and recalculate the following, based on your new working weight (90% of 1RM)

65% x 5

75% x 5

85% x 5+

Subset with 3 x 0:20 chin-up holds

C. 3:00 AMRAP

4 strict handstand push-ups

8 deadlifts (bodyweight)

32 double-unders

Three rounds, resting 1:00 between each. Pick up subsequent rounds where you leave off. Score is rounds and reps.

>> On-Ramp

3:00 AMRAP

4 modified handstand push-ups / strict presses

8 KB deadlifts

64 single-unders

Three rounds, resting 1:00 between each.



10 2014