CrossFit Upcountry Maui

BE A PART OF THE ATTITUDE NATION

For anyone who loves the sport of lifting, Jon North’s Attitude Nation seminar is necessity, like water for a dry soul. After a day of bruised hips, thighs, calloused hands and lots of chalk and sweat, we agreed that it was one of the best certifications we could have attended. Mahalo to Robert and Kristi at RFM for hosting; and of course to the maestro of the Dark Orchestra, Jon North, and his beautiful, graceful and poised wife, Jess. Wanna know how life-altering Jon and Jess’ instruction can be ? Ask everyone from CFUM who PR’d today: Andrea, Russ, Keaka, Frank and Kehau (damnit Jason, get your toe fixed). Best of all, the camaraderie in the gym was palpable. It was a day where people who love lifting lifted a whole damn lot. Check out theattitudenation.com. SALUTE!

101512 WOD

A. Strength

Back squat – week 3

B. Metcon

Find max reps for each movement in 1:00:

• Box jumps (24/20)

• Russian kettlebell swings (53/35)

• Pull-ups

Complete three rounds; resting 1:00 between each round, not each movement.

C. Cash out

3 x 15 good mornings