Congrats to our Maui Marathon runners!

Melissa (from left), Sheila, Nova and Christy smoked the half marathon

Helena and her sister Ema charged the full marathon

Helena, Coach Russ, Makoa and Kaikili (sleeping) are pictured at the finish

We’re proud of each of you. Talk about chargers! You guys are freaking amazing.

Here’s the workout for Monday, Sept. 17, 2012:

A. Strength
Snatch – floor

B. Metcon
In 2:30
Run 200 meters
6 power snatches (75/55)
4 snatch balances
2 OHS
AMRAP DUs
Complete four rounds, resting 1:00 between each. Score is total double-unders.

C. Cash out
3 x 3 windshield wipers

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EVENT REMINDER: CFUM’S PRE-HOLIDAY PALEO CHALLENGE meeting will be held at 5 p.m. Thursday. The 30-day paleo challenge kicks off a week from today. Details will be posted this week. Start clearing out your cabinets now to prepare for healthy eating — your diet will make all the difference.

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HAPPY BIRTHDAY, NOVA! Our firecracker of an athlete spent her Sunday birthday running more than 13 miles in the Maui Marathon. The day served as a reminder that Nova is making bigger and better gains all the time. Nova is one of the first CrossFit Upcountry members, and her strength, speed, flexibility and mobility are only rivaled by her spunky attitude. Nova, we wouldn’t be the same without you! You are loved!