CrossFit Upcountry Maui

The 8 a.m. class charged hard during the Three Wise Men Tribute workout on Veteran’s Day. Deep gratitude goes out to past and present active duty service members! Thanks to everyone who came out and made this a memorable holiday!

111215 WOD

A. Three rounds of the following:

0:30 ME double-unders

0:30 rest

0:30 ME hollow rocks

0:30 rest

0:30 ME row

0:30 rest

B. Every 3:00 for 18:00 (6 sets)

Odd sets (1, 3, 5):

Row 250 meters

15 Russian kettlebell swings (70/53)

10 HR push-ups

Even sets (2, 4, 6):

Run 200 meters (sub: 50 doubles / 100 singles if raining)

15 ball slams (30/20)

10 toes-to-bar

C. Mobility

1. Quad rollout with foam roller (1:00 / leg)

2. Pec smash with lacrosse ball (1:00 / side)

VETERAN’S DAY HOLIDAY SCHEDULE:

* UPDATE: Coach Anders will hold OPEN GYM from 5:45 a.m. to 6:45 a.m. Wednesday (today).

* TWO GROUP CLASSES will be held at 8 a.m. and at 4:30 p.m.; we will do the following workout, called “Three Wise Men” (modifications will be offered at the gym):

We will be having a condensed schedule for Veterans Day (Wednesday, Nov. 11, 2015). We will have two classes, 8:00am and 4:30 pm. Be prepared to do a challenging workout dedicated to honor anyone who has served in the United States military.