Monday, Jan. 2, 2017 – NEW YEAR’S DAY OBSERVED

Happy New Year from our 8 a.m. class Saturday (Sorry, we didn’t get a picture of 7 a.m. class)! We love our Upcountry community: we have a great balance of ages, skill levels and fitness goals. Here’s to an even healthier 2017!
The good news: We got more Assault Airbikes. The bad news: We got more Assault Airbikes. 

Get ready for some exciting changes this year! We are on the cusp of unveiling an upgraded open gym / lifting room. We’re proud to be one of the only facilities on Maui to offer CrossFit, with the option to customize your training, thanks to a separate equipment room. This means more fitness, more freedom and more fun!

We’re stoked to continue to improve your experience at CrossFit Upcountry. Stay tuned for more news!

NEW YEAR’S DAY OBSERVED – Despite the federal, state and county observed holiday of New Year’s Day, we will hold all classes Monday, January 2, 2017.

010217 WOD

A. Warm up

Coach’s choice (5:00 time cap)

B. Back squat

Take 5:00 to warm up to starting weight, then:

Every 2:00 for 10:00:

Set 1) 6 x 65% 1RM

Set 2) 4 x 75%

Set 3) 2 x 85%

Set 4) 2 x 90%

Set 5) 3-5 x 85%

C. For time:

Buy-in: 500-meter row (or 4 x 100-meter run due to rain)

40 double-unders

30 strict sit-ups

15 chest-to-bar pull-ups

40 double-unders

30 strict sit-ups

10 chest-to-bar pull-ups

40 double-unders

30 strict sit-ups

5 chest-to-bar pull-ups

Cash out: 25 burpees

>> On-Ramp

C. For time:

Buy-in: 250-meter row (or 2 x 100-meter run due to rain)

Three rounds:

80 single-unders

15 sit-ups

10 deep ring rows

Cash out: 20 burpees