maui workout

It’s been a super busy week.  Please get in the habit of signing up for classes on line. Mahalo!

Sheila and Monica in good form.

Warm Up:
A Group Thing

Mobility/Skill:
KB foam roll out
Pose running

Strength:
Squat

WOD: 4 rounds for time:
400m run
9 OHS
6 ring dips
2 rope ascents (sub towel pull ups)

There’s a whole lotta fun going on at the box!
First, you need to claim a square on the whiteboard and proclaim your goals and goats for the world to see.  Remember the SMART goals… make them specific, measurable attainable and timely! Then, list a few of the things you really suck at but could be better with practice! It’s time to start feeding your goats!
Then…. we have some incentives to help you reach your nutrition goals.  We will be hosting a series of “Saturday’s with Kinsey,” our resident nutrition expert, on Nov 22, Nov 5 and Nov 12.  This will be the kick off to our “Turkey Trimming” contest to get you ready for the holidays!  Mark your calendars and get ready to see some drastic results. You could win a turkey!! More info coming soon!

Double Under Inspiration w/ Chris Spealler

So we workout everyday in a pineapple farm… Let’s take the tour! Everyone who is interested sign up at the desk and we’ll plan the date!

TRX Tuesday was awesome! Thank you so much Sarah. We will be incorporating many of those moves into our WODs for sure!

Warm Up:
Check the whiteboard when you come in!

Mobility/Skill:
After you write your goals/goats in your new “Square” pick one to work on!

Strength:
Deadlift (arrive early if you plan to get a strength set in)

WOD: 5 rounds NOT for time!
That’s right, NOT for time! Today it’s all about perfect execution. The pressure is off. Do the WOD at a comfortable pace. Sometimes rushing a deadlift can be disaster. Work at a pace that stills feels challenging.
100m sprint
10 burpees
10 deadlifts
10 wall ball sit ups