Friday, Oct. 23, 2015

upcountry will go to town.

Best of luck to our eight Upcountry Strong athletes who will go to town on the second annual Fittest on the Valley contest, hosted by Maui CrossFit Extreme from 8 a.m. to 4 p.m. Saturday in Wailuku. More than 75 Hawaii athletes will compete individually in three events in RX, standard and masters divisions for men and women; scores will decide who moves on to the final fourth event. Our athletes include (clockwise from top): Lilinoe (RX women); Elena (standard women); Steph (standard women); coach Korey (men’s RX); Diane K. (masters women); Keoni (men’s RX); Michelle K. (masters women); and Daniel (standard men). We couldn’t be more proud of the heart, character and integrity each of you have shown in your training leading up to this event. You have nothing to prove; only gain the satisfaction of knowing that full effort leads to full victory. IMUA, Upcountry!

SCHEDULING NOTICE: No competitor’s class will be held this Saturday and open gym will be canceled. We will run the normal 8 a.m. group class as scheduled on Saturday. Please come and support your athletes at the Fittest on the Valley individual competition from 8 a.m. to 4 p.m. across from Tiffany’s on Lower Main Street.

102315 WOD

A. Three rounds NFT:

10 rebounding ball slams (30/20)

15-calorie row

20 reverse lunges (10/side)

B. Take 5:00 to warm up to 70% of 1RM, then . . .

Every two minutes for 5 sets:

5 deadlifts @ 70% of 1RM

C. For time:

600-meter run

21 American kettlebell swings (53/35)

21 box jumps (24/20)

400-meter run

15 American kettlebell swings

15 box jumps

200-meter run

9 American kettlebell swings

9 box jumps