Friday, August 14, 2015

Happy birthday, beautiful Nanea (in crown)! This brand-new 17 year old has her own healthy treat business, is a standout Seabury student, freelances as a photographer and plays a handful of sports. She’s amazing inside and out, and we couldn’t be more proud of her. Thursday also marked her one year anniversary at CrossFit Upcountry! We love mother-daughter duo Sheila and Nanea. Now if only we could get dad Kimo back in the gym . . . Could it be our birthday wish?

081415 WOD

A. Coach’s choice

B. Three sets of

Deadlift x 6-8 reps @ 20×1

Rest 20 seconds

Weighted glute bridges x 20

Rest 3:00

C. For time:

Row 1,000 meters

25 wall balls (20/14) to 10′ target

25 toes-to-bar

100 double-unders

25 toes-to-bar

25 wall balls

>> On-Ramp

500-meter row

25 air squats

25 sit-ups

200 single-unders

25 air squats

25 sit-ups

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CHRIS IS A ROCK STAR!

Chris (foreground), Libby’s husband, our awesome CF Upcountry party host and (superstar in-our-eyes) guitarist of Maui band Luna Overdrive, will be playing from 8 to midnight tonight at Stopwatch in Makawao. We are heading over at about 8:30 p.m. The cover is under $5. Everyone is welcome. Hope to see you there!