31 Heros WOD Here on Sept 3rd. Tues, Aug 16
Welcome Eric! From CrossFit West Sacramento
And a huge mahalo for making the drive all the way from Ka’anapali! Eric has been doing CrossFit for only a few months. We should have know his form would be awesome since we met one of his fabulous coaches, Jeff Puliz, last month during his visit to our box. After the WOD Eric went to Komoda’s Bakery in Makawao to get his pregnant wife a “doughnut on a stick.” Hmmm…. no comment from the paleo gallery. 8:00 AM class special warm up for Kaimana’s birthday… Another great WOD awaits you… Warm up:- DROM and foam rolling
- Pull out the PROWLERS! (Ear plugs provided!)
- Hali’imaile Maile
- 5 deadlifts
- 7 clapping push ups (scaling options abound)
- 9 bar facing burpees
Knock The “T” Off! Mon, Aug 15
Last week was amazing. We saw members soaring to new heights daily. Like Jason here, just weeks out of the Basics class. I’ve never heard him say “I Can’t.” Not once! So, for those who hear themselves say it a little too often, let’s take it from Samuel Johnson, an eighteenth century English writer, and “Knock the ‘t’ off the can’t.”
And another thing… Don’t Fear The WOD!
Please arrive on time. We have a lot to fit into one hour!
Group warm up…. BIG SURPRISE FOR A BIRTHDAY GIRL
Strength: Back Squat (5-5-5+)
WOD: 3 min AMRAP;
5 front squats
5 push press
5 pull ups
Rest 3 minutes and repeat for a total of 4 cycles
Sat, Aug 13
This is the first step to getting started at CrossFit UpCountry Maui. Come experience a class and see for yourself why CrossFit is growing rapidly across the country. It’s like no other exercise program you have ever experienced.
WOD: AMRAP in 7 minutes:
7 KB snatch (each arm)
14 box jumps
21 OH PVC walking lunges
Rest 3 minutes, then repeat the number of rounds completed in 7 minutes. Your goal is to do them in under 7 minutes.