maui crossfit – Page 49 – CrossFit Upcountry Maui

When Sheila Gives You Lilikoi… Mon Aug 29

Make Shrimp and Grapefruit Salad with the best Lilikoi Dressing yet!

Thanks to Sheila there is an abundance of lilikoi around lately!! With all the lilikoi she brings in I keep trying to come up with a better lilikoi salad dressing. I think I did it! Recipe following WOD.

Please arrive ON TIME for classes! Important mobility work and hollow-rock body position drills await you before we prep for the WOD!

WOD: 5 rounds for time:
15 Deadlifts
15 toes to bar

Lilikoi Dressing to die for;
2 Tablespoons lilikoi juice (strained)
2 Tablespoons grape seed oil
1 Tablespoon coconut vinegar
1/4 tsp coconut nectar

1 head of lettuce
1 avocado (cubed)
1 grapefruit sectioned and cut

1/4 red onion, sliced.
10 peeled and sauteed shrimp
pepper to taste
Toss with about two tablespoons of the dressing.

Evening Basics Start Next Week! Sat, 8/27

We will be running another Basics series next week on Monday, Tuesday and Thursday at 5 PM. Please register online or contact us via this website to reserve your spot!

New Saturday class times start September 10th at 7:30 and 8:30 AM.

Wendler Strength Session: Make up
While the coaches are helping orient the newcomers pick the one you missed this week or are delinquent in (squat, bench, deadlift or press)

WOD: For Time:
1 mile run (scalable to 800m or 400m)
Then: 3 rounds of:
20 pull ups
15 KB swings
10 box jumps
Followed by another 1 mile run (800m or 400)

Good News & Bad News. Fri, 8/26

The good news is….. we are adding a new class! There will be two classes on Saturday mornings to accommodate the crowds. But the bad news is…. It won’t start until September 10 due to our 31 Heroes WOD on the 3rd. We see no point in confusing you by starting it this weekend. Starting the 10th there will be a 7:30 AND an 8:30 AM class. Note: classes will start on the half hour instead of top of the hour.

More good news….. Our WOD for tomorrow included lots and lots and lots of sit ups. But the bad news is….. an ab mat has gone missing and we were short enough as it is. If you happened to “borrow” it please return it to the box.

And the greatest news is, with nothing bad to follow, we have two new basics graduates! Please welcome Hoku and Terry to our classes.
WOD: 5 rounds for time:
50m walking lunge
50m sprint
5 power snatch
10 negative ring dips