Saturday, Sept. 12, 2015

 WE ARE SO EXCITED . . .

For this . . .

And this  . . .

And this!

We can’t wait to see our three teams in action. This year, we have all former or current CrossFit Upcountry athletes on each team. We love watching each of you take it to the streets of East Maui, showing people what functional fitness can do. Best of luck to all of our 2015 athletes:

MASTERS WOMEN’S TEAM:

Sheila

Andrea

Lisa W.

Leah

Christy

Theresa

MEN’S OPEN TEAM:

Frank

Ryan

Jacob T.

Jeff

Brett

Kenny

WOMEN’S OPEN TEAM:

Libby

Aiko

Heather

Keely

Michelle K.

Lily

SCHEDULE UPDATE: Due to the Hana Relay TODAY, competition class has been canceled; Open gym will run from 9 to 10 a.m. ONLY. Regular 8 a.m. Saturday group class will run as scheduled.

091215 WOD

A. 6:00 time cap

200 double-unders / 400 singles

EMOM 5 sit-ups

B. Group stretch

C. Every 4:00 for 20:00

Run 300 meters

12 box jump-overs (24/20)

10 v-ups

8 handstand push-ups

>> On-Ramp

Every 4:00 for 20:00

Run 200-300 meters

12 step-ups

10 v-ups

8 seated dumbbell presses or modified HSPU off box

* If you have less than 20-30 seconds between rounds, scale the run. If you have over 1:00, increase run to 400 meters.

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OUR SWAG JUST GOT GOLD

Get your limited edition GOLD Upcountry CrossFit hats. Regular hats are $15; these are $20. We have fewer than two dozen left. They’re selling out so fast, we’re not even posting them on social media!