crossfit upcountry maui

No Excuses! Holiday Class! Wed, 11/23

HOLIDAY WEEKEND SCHEDULE
Please reserve classes as we expect huge turnouts.
THANKSGIVING DAY WOD! ONE CLASS 7:00 AM
all other classes on Thursday are cancelled.
Two classes on Friday, 6:00 and 8:00 AM
Daycare provided at 8:00 AM!

PALEO POTLUCK! WED, NOV 30!

After the WOD we will party down with Kinsey paleo style.  Please bring a dish (paleo, duh!) and we’ll share a wonderful meal while Kinsey recaps her recent paleo series.  Open to all members, family and friends.  This will also be a little farewell party for Kinsey as she is heading back to Bellingham for a few months. Kinsey just launched her new website The Recovering Vegetarian. Congratulations Kinsey!

Warm Up:
400m run
DROM, foam roller, plank holds
Sit-up test

Mobility/Skill:
prone pvc press

Strength:
Bench press 5×5

WOD: 4 rounds for time;
30 box jumps
100m sprint
15 DB push press
100m sprint
7 burpees

Oh Boy, More Deadlifts! Tues, 11/22

Holiday Class Schedule

Based on the overwhelming response we will have one class at 7:00 AM on Thanksgiving morning.  Friends and extended family are welcome to attend without any prior CrossFit experience at a discounted drop in rate for only $10!
 
Friday’s schedule will include both a 6:00 and 8:00 AM class.  Child care will be provided at 8:00 AM on Friday.  Kids out of school? No excuse!
 
Saturday’s schedule as usual, 7:30 and 8:30 AM.
 
Warm Up:
800m run
then… 2 rounds:
100′ walking lunges
2 rope ascents
Strength:
Power Cleans 5×5
 
WOD: AMRAP in 15 minutes;
9 deadlifts
12 pull ups
15 KB swings
 

Paleo Potluck Party on Nov 30! Mon, 11/21

For those who missed Kinsey’s fabulous paleo talk Saturday, don’t worry! We recorded it!

Seriously though, for those who were unable to attend this last paleo series we are planning an even bigger event.

Mark your calendars for
The Paleo Potluck Party!
November 30, 6:00 to 7:30 PM

Kinsey will once again give you the lowdown on how our diet has changed since the agricultural era bringing with it a host of health problems. From obesity, inflammation, auto immunity and addiction, you will learn which foods cause the most problems and why. This lecture will be free to all members. Please bring a paleo dish to share. There will be a sign up sheet at the desk.

Mahalo to Carrie Belew for bidding the highest on our CrossFit Tree at the Pacific Cancer Foundation Aloha Kalikimaka fundraiser Saturday night. Sheila and Kaye designed, decorated and donated the tree which was auctioned off with many others at this big gala at the Yokouchi Estate in Wailuku. The Pacific Cancer Foundation works to provide support and treatment for cancer patients, survivors and their families here on Maui.

Milestone Monday! Another great benchmark WOD awaits you when you walk into the box!

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