This Thursday marks the first open gym / makeup day. This new offering will not affect the regular class schedule (6, 8, 9 a.m. and 5 p.m.); it will only impact the content. We believe that optimal training has strategy, rhyme and reason. Ideally, best results will be
achieved through training three days on, one day off; two days on, one day off (five days per week). If you are training Monday, Tuesday and Wednesday, you should take a rest day Thursday. However, life schedules don’t always fit training schedules. With Thursday as a makeup day, you may plan ahead each week, in accordance with your life and work schedule. Coaches will be on hand to offer personal training and assistance on Thursdays. Come in and make up a WOD. Complete a missed strength session. Get help on double-unders. Train for a muscle-up. Tighten up your kipping pull-up. Add minutes to your plank
hold. Bring a group of fellow members in and do a WOD together. CrossFit movements are vast; and each person has different strengths and weaknesses. Use this time to get more bang for your buck — get individualized attention to enhance your weekly workouts. For more information on how to take advantage of this new training day, contact Kehau.
Hey all, we’re having an excellent week! Tuesday we worked on the plank, and here are a few fun pics sharing the hard work. (Click on an image to see it larger.)
SCHEDULING UPDATES FOR THIS WEEK:
THURSDAY: Thursday marks the first open gym / makeup day. This new offering will not affect the regular class schedule (6, 8, 9 a.m. and 5 p.m.); it will only impact the content. We believe that optimal training has strategy, rhyme and reason. Ideally, best results will be achieved through training three days on, one day off; two days on, one
day off (five days per week). If you are training Monday, Tuesday and Wednesday, you should take a rest day Thursday. However, life schedules don’t always fit training schedules. With Thursday as a makeup day, you may plan ahead each week, in accordance with your life and work schedule. Coaches will be on hand to offer personal training
and assistance on Thursdays. Come in and make up a WOD. Complete a missed strength session. Get help on double-unders. Train for a muscle-up. Tighten up your kipping pull-up. Add minutes to your plank hold. Bring a group of fellow members in and do a WOD together. CrossFit movements are vast; and each person has different strengths and weaknesses. Use this time to get more bang for your buck — get individualized attention to enhance your weekly workouts. For more information on how to take advantage of this new training day, contact Kehau.
FRIDAY: Friday is a state and county holiday, and we will operate on a condensed holiday class schedule. Two classes will be offered at 8 and 9 a.m. If possible, please aim to attend a class that day (or come in Thursday, if you will miss Friday), as Friday is an important strength day.
SATURDAY: Please join fellow CrossFitters from around the island for a free, joint workout at 9 a.m. Saturday at the War Memorial Track & Field to honor Kaye Whitney with a WOD, and show that we are all united with our first affiliation — a Maui affiliation.
And finally…..hereʻs your WOD for WEDNESDAY, April 4th
A. Linear strength
Shoulder press – intro
B. Metcon
400 meter run
10 HSPU (sub: DB press, knees off box, plank off box)
40 air squats
400 meter run
8 HSPU
30 air squats
400 meter run
6 HSPU
20 air squats
A. Skill – core work
a. right plank
b. front plank
c. left plank
d. hollow rocks
B. Metcon
Four rounds of 4 minutes:
200 meter run
20 sit-ups
15 American KBs (35 / 55)
AMRAP DUs
*Score is total DUs
(No rest between rounds)
ANNOUNCEMENT: SPECIAL WOD AT THE TRACK
THIS SATURDAY, APRIL 7th
WHAT: Joint local affiliate WOD to honor Kaye Whitney, founder of CF
Upcountry Maui WHEN: 9 a.m. Saturday, April 7 WHERE: The War Memorial Track & Field HOW: Kaye’s WOD
400 m run
50 squats
40 sit ups
30 DUs
20 push ups
10 lunges
20 push ups
30 DUs
40 sit ups
50 squats
400 m run
Maui affiliates, CrossFitters and fitness enthusiasts are invited to a free, joint workout to honor Kaye Whitney, who died March 9. Come together as one to show solidarity, no matter what your affiliate, fitness level or exercise background. Life is short; let’s glean the positives from Kaye, from the beautiful island environment that we’re called to care for, and from the close-knit community where we know one another by name. Let’s remember the past and move forward to cultivate an even healthier Maui.