VETERANS DAY HOLIDAY SCHEDULE
In observance of Veterans Day, we will hold TWO morning classes Tuesday: 5:45 a.m. and 8:30 a.m. We will program a Hero workout, which will be posted with modifications tonight. Have a safe holiday!
In observance of Veterans Day, we will hold TWO morning classes Tuesday: 5:45 a.m. and 8:30 a.m. We will program a Hero workout, which will be posted with modifications tonight. Have a safe holiday!
Congratulations to Nikki who got deep on her OHS squat, PRing at 15# over bodyweight. Great work to all of you who came out to charge hard this week. Your lifts were exciting to watch! One more week of testing then get ready to get even more of that #upcountrystrong.
SCHEDULE REMINDER: No open gym today due to Hana Relay
091314 WOD
A. Group warmup
B. Stretch
C. Three rounds for time:
Run 5K
Rest 90 minutes
OH WAIT. THAT’S FOR OUR HANA RELAY TEAMS.
“Helen”
Three rounds for time:
400-meter run
21 American kettlebell swings (53/35)
12 pull-ups
>> On-Ramp
Modifications will be posted on whiteboard
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Josh made these Friday night while waiting for the WOD. Best memes ever. Very true to life.
Mobilizing — or just lying down? We’re so happy to have Kahone back from his trip to the U.K. Everyone is a big fan of this guy (pun intended)!
SCHEDULE UPDATES:
• THURSDAY YOGA FROM 8 – 9 a.m.: Check out this Makawao Yoga “Island Flow” – inspired class from 8 to 9 a.m., led by Josh’s sister, Jasmine. Take an hour to attend one of the most important classes of the week — self-rehabilitation is worth the attention! Bring a mat and an open mind. Meanwhile, Melissa is prepping for Hana Relay. Go, Melissa and the Mutha Cluckas!
• THURSDAY OLYMPIC LIFTING WITH COACH TOBY 9 – 10 a.m. / 4:30 to 5:30 p.m.: See why this class is one of the most popular CFUM additions! Personal records — and just plain, old fun — are in store.
• SATURDAY OPEN GYM 9 – NOON: Saturday open gym will be canceled due to the Hana Relay. Come down to Paia to cheer on our three teams. Go CrossFit Upcountry!
• CFUM CAMPING IN HANA – Saturday to Sunday at 1 p.m.: If you’d like to camp with members from our men’s and women’s Hana Relay teams (the Mutha Cluckas will be at Hotel Hana Maui! Mean chicks!), text Kehau. You won’t want to miss this. It’s going to be our best relay yet.