Make sure to introduce yourself to our new members when you see them in group classes. Basics beasts include Kealani (clockwise from left), John, Kai, Kanoe, Megan, Franco, Kia, Dane, Maile (April Basics student), Sasha and Fabi (not pictured: Keoni, Kaikaika, Autumn, Arianna and Reina). We’re stoked to have you!
031813 WOD
A. Buy in
Tabata 4:00
Alternating double-unders, v-ups
B. Strength
Back squat – Wendler week 3, month 3
75% x 5
85% x 3
95% x 1+
C. Metcon
For time:
21-15-9
Overhead squats (115/75)
Bar-facing burpees
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MEET CROSSFIT FOUNDER TONIGHT!
Don’t miss the chance to hang out with CrossFit founder Greg Glassman at an islandwide CF event from 6:30 to 10 p.m. Monday (tonight) at Maui CrossFit Extreme in Wailuku, 1495A Lower Main St.. MCFE is kindly hosting the party, which is open to all CrossFitters. A DJ and local band Maoli will perform; food and drinks will be offered. Park along the road fronting Hale Makua and St. Anthony School. Please let us know if you’re able to attend; text Kehau at 808 281-6925.
Four rounds, resting 1:30 between each. Score is lunges.
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RETESTING 13.2 AT 4 P.M. SATURDAY
If you are registered for the open and would like to redo workout 13.2, we will be retesting at 4 p.m. Saturday. Please be prompt. This time slot is only available for CF Open participants. Thank you for understanding.
A new Rogue shipment just came in. CFUM is lucky enough to have gotten the only Kamele. Sorry, this 3-year-old is no longer in stock. Mom Krystle took the little gift home.
031413 WOD
A. Group warmup
B. Metcon
2013 CrossFit Reebok Games Open Workout 13.2
We will run the following workout in heats, which will be determined at the box. Open participants must have a judge. Please familiarize yourself with the workout rules and movement standards before arriving. Nonparticipants may choose masters’ weights or RX weights.
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20″ box
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20″ box
We can’t begin to described how stoked we are to see so many members participating in the CF Games Open. The main reasons we encouraged you to join were: A) to reveal what we already know — that you’re capable of achieving things you didn’t think possible; B) to increase awareness of what’s going on at a larger CrossFit level; and C) to participate in the global CF community. We’ve already seen amazing PRs come out of the first week. No doubt more will be in store as the open progresses. Remember: This journey is about you and no one else. Give it your all Friday and don’t look back!
Here are a few CFUM reactions from Workout 13.1:
Juli (Masters 50+ participant): “Hey Kehau: I can’t believe that you talked (read guilted) me into this competition!! Honestly I really hate burpees. However, I can’t believe that I did 70 burpees today. WOW! And on top of that I was able to complete 30 snatches at 45#. I really wanted to do 75# ~ someday.”
Renee (Open participant): “I wasn’t lying when I said I hated you for the last 16 minutes of that WOD though. Sorry. And that was a lie, cause I don’t think I hated you until my 20th burpee which was probably around 4 min in . . . “
Anders (Masters 40+ division): “Woohoo I’m 60,639th overall!”
Jess (Open participant): “My arms are so shot. I can’t even change the radio station. CROSSFIT PROBLEMS.”
