It was a busy day Upcountry. We had KC (top photo in yellow), owner of CrossFit AllStar on the Big Island, drop in at our 9 a.m. class. She’s actually a Maui native and St. Anthony grad. She smoked the workout with perfect form — and she’s a pint-sized powerhouse. Her front squats were nuts. At the 5 p.m. class, the well-loved Cho family (bottom photo, in gray and pink) came to visit, after getting lost earlier in the day when Tom drove right past our box, swearing there couldn’t be a gym in the rundown pineapple buildings. Tom and America are the parents of Chyna Cho, a top-level CrossFit athlete. Chyna and Freddy Camacho, owner of CrossFit One World, are coming to Maui again in November. We’re stoked to see them! Thanks to all for stopping by!
Here’s the workout for Tuesday, August 21, 2012:
Take 15 minutes of class to work on strict pull-ups, weighted pull-ups and/or L-sit pull-ups. Record your max weights/reps for each movement you approach. For L-sit pull-ups, legs must be parallel to ground during eccentric and concentric movement.
Five rounds for time:
10 dumbbell burpee deadlifts (45/30)