WOD (Workout of the Day)

FAREWELL, MARLENA!

CFUM athlete Marlena Howard is moving to Oahu. Her last WOD with us will be today. Marlena, who’s friends with Gabby and our yoga instructor Ann, among many others, will be sorely missed. In case you didn’t notice, her form is always on point; and she has awesome double-unders, overhead squats, cleans and a ton of other movements. Good luck on this new chapter of your life, and don’t forget your true home Upcountry!

121512 WOD

A. Group warmup

B. Metcon

Marlena requested thrusters, so thrusters it shall be. The rest of the workout will be announced at 8 a.m. at the box. Don’t wuss out!

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VOTE FOR ISAAC, CFUM JAWS SURFER

Our very own stud of a big-wave surfer, Isaac Stant, is competing with his filmmaker Jon Spenser in Innersection, a massive surf video competition held online. In Isaac’s bio, he gave a shoutout to CFUM, and he always reps us well. Both Isaac and Jon are Maui natives and Upcountry residents. Please vote for his video below with the following steps:

1. CLICK ON THE LINK: http://innersection.tv/content/videos-poll

2. SELECT JON SPENSER (ISAAC’S FILMMAKER)

3. SCROLL TO BOTTOM AND SELECT “CAST MY VOTE”

WOD dog

121412 WOD

A. Skill

Clean – take off

5 x 3

B. Metcon

Three rounds for time:

10 bodyweight deadlifts

10 burpees

10 toes-to-bar

C. Cash out

Tabata: Alternating hollow rock, Superman holds

A hui ho, coach Allen. Thanks for taking a piece of our hearts each time you leave. Ouch.

121312 WOD

A. Make up skill / strength

Take the first 25 minutes of class to work on missed Olympic weightlifting moves and/or pull-ups and dips.

B. Metcon

For time:

50 double-unders

40 air squats

30 sit-ups

20 box jumps (24/20)

10 burpee pull-ups

800-meter run

10 burpee pull-ups

20 box jumps

30 sit-ups

40 air squats

50 double-unders

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RECOVER, REPAIR, RESTORE

YOGA FOR CROSSFITTERS FROM 9-10 A.M.

Stretch yourself before you wreck yourself with certified yoga instructor Ann Van Patten. The popular one-hour class is back on this week from 9 to 10 a.m.; get in the much-needed recovery work, especially during our alternating Thursday yoga holiday schedule. Bring a mat.

Did you know one of our CFUM family members — Marlena (pictured above at yoga class) — is moving to Oahu in a matter of days? She “promised” to get one last WOD in with us Saturday. We will miss you!