Friday, Sept. 5, 2014

>> flashback friday: hana relay 2013

Hana Relay 2014 is one week away! We’re really excited for this year’s race, especially because the Mutha Cluckas are coming back — with a vengeance (and a new tutu). Word on the street is that a CFUM camping trip may be in store. Stay posted for details.

Here are this year’s teams. We can’t wait to see you in action!

Mutha Cluckas – Masters Women

Sheila

Andrea

Melissa

Christy

Leah

Lisa W.

CFUM Mullet Men

Frank

Freddie

Brett

Ben

Ryan

Kyle

CFUM Women’s Team

Libby

Keely

Heather

Sarah

Patti

Michelle

090514 WOD

A. AMRAP 5:00

100-meter run

10 hollow rocks

20 consecutive double-unders

Every time you miss a consecutive double, do one burpee

B. Deadlift

3 x 70%

3 x 80%

3+ x 90%

C. Five rounds for time:

5 power cleans (135/95)

10 burpees over barbell

Metcon programmed by Raw Fitness Maui

>> On-Ramp

Five rounds for time:

5 hang power cleans

10 burpees