Monday, August 19, 2013

>> let’s be frank about usaw.

Congratulations to Team Frank (Frank Deutsch and Frank Tam) for completing the USAW certification course at Lahaina CrossFit last weekend. The Franks are pictured with instructor Mel Miyamoto (second from left) and his demo athlete. We’re excited for all that’s in store for our USAW team, as well as the group CF classes. Your snatches, cleans and jerks aren’t going anywhere but up!

081913 WOD

A. Three rounds NFT

40 double-unders

10 air squats

10 kips

B. Front squat

5 x 3

Build to your heaviest effort for the day.

C. In 3:00

Run 200 meters

4 muscle-ups *

ME thrusters (115/75)

* 1 muscle-up = 1 strict pull-ups / 1 strict dips

Four rounds, resting 1:00 between each. Score is thrusters.

|||—|||

NEW PROGENEX ORDER JUST CAME IN!

Why Progenex? Read about the top CrossFit recovery / protein supplement here: Why CFUM offers Progenex

|||—|||

CORRECTION: SNATCH PR

Saturday, August 17, 2013: CFUM incorrectly listed Josh’s PR snatch at 215. His snatch is 225. We apologize for the error.

With a background in journalism, CFUM strives for balance and accuracy on all posts. Please notify us immediately of any errors — grammatical, factual or otherwise. Because holy crap, 10 pounds is a big deal when you’re reaching a max effort snatch. Our bad, Josh! The post was written late at night!