Monday, Jan. 28, 2019

Check out Kehau’s story on The Maui News website. It is about the above location and one of our members. Click on link:

Beautiful and inviting but can be deadly

012819 WOD

A. Warm-up: Coach’s choice

B. Every 2 Minutes for 10 Minutes

Bench Press x5 @22X1

C. 3 Rounds against a 1:00 Clock:

18/10 Calorie Assault Bike

Max Effort Burpees Over the Bar

Rest 4:00 Between Rounds

*Score is lowest number of burpees.*

D. Cooldown:

Standing Pec Stretch x1:00 Per Side

Front Delt Smash x1:00 Per Side

*Stagger heats on the minute, Group 1 Times (0:00-1:00, 5:00-6:00, 10:00-11:00) Group 2 Times(1:00-2:00, 6:00-7:00, 11:00-12:00), Group 3 Times (2:00-3:00, 7:00-8:00, 12:00-13:00), Group 4 Times (3:00-4:00, 8:00-9:00, 13:00-14:00).*