Monday, August 13, 2012
Shuttle-run cash-out: Brock and Todd
Saturday’s WOD was completely bananas
Here’s the workout for Monday, August 13, 2012:
A. Strength
Front squat – linear week 7 (Stick with the program; we have two weeks left. You’ll have your new 1RMs when we are testing your lifts during the week of Aug. 27th)
B. Metcon
“Running Jackie”
For time:
800-meter run
50 thrusters (45/35)
30 pull-ups
C. Cash out
200-meter one-arm waiter’s carry (switch arms at 100-meter mark)
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Basics grads
We’re stoked to have new CFUM members Renee (from left), Jenna and Patty. Offer a warm welcome when you see them in classes this week!
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Congratulations to Mr. and Mrs. Kikuchi!
Our great friends and former coaches Kristi and Robert were married Friday at an intimate oceanfront ceremony attended by family. We were able to celebrate with them Saturday night, along with a group of Raw Fitness Maui friends. Robert and Kristi have given their hearts to helping many Maui people lead healthier lives, and we’re thankful for all they’ve done for us over the years. Congratulations to the beautiful couple — now take some vacation time!
Saturday, August 11, 2012
Here’s the workout for Saturday, August 11, 2012:
WOD will be announced at 8 a.m. at the box. Endorphins will be included.
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Welcome Craig to CFUM!
CFUM SEMESTER INTERN: We’re stoked to have Craig, Coach Adam’s brother, at CrossFit Upcountry Maui for the fall semester to complete his exercise science internship. Craig is pursuing his bachelor’s degree at Western Michigan University, and has been implementing CrossFit in his own training. He has some great knowledge and cues, which have been put to use in recent Basics and morning classes. Make sure to give Craig a warm welcome when you see him at the box!
Friday, August 10, 2012
Here’s the workout for Friday, August 10, 2012:
A. Strength
Snatch deadlift – linear week 6
B. Metcon
For time:
21-15-9
Hang cleans (115/75)
Hand-release push-ups
C. Cash out
Partner band sprints
25-meter sprint x 4 (each partner will run four times, alternating partners with each sprint)
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Aloha, Velasco family!
The Velasco family — Coach Allen, Char, Mateo and Tomas, of Imperial CrossFit in Seattle — are leaving us today. But not if we lock them in the box and barricade the doors with bumper plates, prowlers, squat racks and any other loose equipment. Any takers? We’re thankful to have had our extended CFUM family at the box daily, and we look forward to their next trip “home.” Aloha, friends.