CrossFit UpCountry Maui

Friday, Sept 3

LABOR DAY CLASSES
There will be one class on Monday at 8:30 AM. Start your holiday right!


Friday’s workout:

Warm up as per whiteboard
Mobility WOD: external rotation and flexion of the hips
WOD: 4 min AMRAP of
  • 100m run then…
  • 5 pull ups
  • 10 DB push press
  • 5 DB box jumps (with same DBs)
Rest 2 minutes and repeat for a total of four cycles
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Posted 4 days, 17 hours ago at 10:11 pm. Add a comment

“Back” To Work! Thurs, Sept 2

Warm up & stretch drills (more mobility stuff!)

WOD: 21-18-15-12-9-6-3
  • 400m run (Or 3 bleachers)
  • GHD Back extensions
  • AbMat sit ups
Welcome back Lyn S!

Lyn and Angie making toes-to-bar look so easy! Coach Lucy leads the  stretch.


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Posted 5 days, 17 hours ago at 9:59 pm. Add a comment

Legs Day off! Wed, Sept 1

Day three of the new mobility WODs. First shoulders, then hips and today posterior extensors.

Warm up: 3 rounds not for time;
  • 10 GHD sit ups
  • 5 dead hang pull ups
Wendler: Deadlifts
WOD: 7 rounds for time:
  • 5 knees to elbows
  • 10 double kB power cleans
  • 15 Double unders

As you an see, we are packing more and more into the hour. Stretching is a very important part of it. Please try to get to the box on time so you won’t miss any of the mobility drills.

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Posted 6 days, 16 hours ago at 10:28 pm. Add a comment

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