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
Time For Cindy!! Thurs, Aug 25
Another great Girls Named WOD that we haven’t done in awhile…
“Cindy” AMRAP in 20 min:
5 pull ups
10 push ups
15 squats
Followed by another awesome mobility WOD
Don’t forget to register for the 31 Heros WOD!
CrossFit UpCountry Maui September 3rd at 8:00 AM
It’s Tomorrow Already! Wed, 8/24
Remember yesterday you said tomorrow? It’s tomorrow already!
Warm Up:
Small Circles in the plank position
1″ push up and T-hold with foot claps
Walk Feet out pose
Push Up Complex – Normal, Wide, Diamond, Planche and side to side
Plate Walk
Pull Up/Lat Activations – Normal, Wide, Narrow
Mobility Swings
Strength: Press 5-5-5+
WOD: 10 rounds not for time:
- 7 Deadlifts
- 5 Hang Power Cleans
- 3 Push Jerk
Using the same bar, shoot for weight from last set of presses.
Rest as needed between rounds focusing on form rather than speed.