Farewell Allen! Wed, June 8

It was sad to see Allen go. He is truly a part of the CrossFit UpCountry Maui Ohana.
Mahalo Allen for gracing our box with your presence, skill and expertise. You are missed already!

“He makes these look so easy!” Andrea said halfway through the WOD.
After the 9:00 AM class it was party time!

For those who didn’t get to try the Chocolate Coconut Macaroons the recipe will be at the box. They were a hit and the recipe is a keeper! No gluten, no sugar. Just almond flour, unsweetened cocoa powder, unsweetened coconut, egg whites and agave syrup. Delicious!

Allen left us with a piece of art as well. Our last wall ball target!! Thanks Allen!

Don’t be intimidated by the following O-lift drills. It’s less complicated than you think!
Halting Snatch Deadlift + Mid-Hang Snatch – 70% x 2×5  Halting Snatch Deadlift
Mid-Hang Snatch
Snatch Deadlift – 100% x 5×3 Snatch Deadlift
Muscle Snatch +Snatch Balance + OHS – 5×3 Muscle snatch
Snatch Balance
Push Press + Jerk – 60% x 2×3

WOD: 5 rounds for time;
100m run
6 deadlifts
9 push ups
12 ring dips