CrossFit Upcountry Maui

About CrossFit Upcountry Maui

Posts by CFUM COACH:

Martin Luther King Jr. Day Condensed Schedule

** REMINDER: A condensed holiday schedule of three classes (5:45 + 9 a.m. + 4:30 p.m.) will be held Monday  January 15, in observance of Martin Luther King Jr. Day. There will be no open gym on this day. Thanks

Saturday, January 13, 2018

“Every successful individual knows that his or her achievement depends on a community of persons working together.” – Paul Ryan
011318 WOD
A. Warm-up: Coach’s choice
B. Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
 50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
40 Push-Ups
20 Wall Ball Shots (20/14 lbs)
Invictus CF
>>Modifications will be given

Friday, Jan. 12, 2018

“Alone we can do so little; together we can do so much.” — Hellen Keller

011218 WOD

A. Group warmup [ 5:00 time cap ]

B. Deadlift

12:00 OTM x 3 deadlifts

Start at 40% of 1RM and add 10# every 3:00

C. For time:

*6-8-10-8-6

KB SDHP (70/53)

Box jump-overs (24/20)

* Run 100 meters before each round

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FINAL FULL DAY OF SUGAR DETOX!

We’re super proud of all our participants! This task was not easy. Expect a congratulatory message / review today. Aren’t you glad the sugar spam to your phone will stop? Anyone celebrating the sugar detox finish with some dessert? (eye roll)

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