Tues, July 12
FREE Basics Classes This Week! Mon, July 11
Send your family members and friends in for the Basics classes! FREE! This week only! Sign up today!
Basics I: Monday, July 11, 2-4 PM OR Tuesday, July 12, 10 AM – 12 PM
Basics II: Wednesday, July 13, 2-4 PM
Basics III: Thursday July 14, 2-4 PM
Go to the Schedule and Sign up for all three while there is still space!
Going through our Basics Program is the first step to getting started at CrossFit UpCountry Maui. We instruct you on the proper technique for all the moves we do in our classes including barbell work, kettlebells, medicine balls and gymnastics. Once you complete the three Basics classes you are eligible to become a member and take any of the classes on the schedule.
“Back To The Board” Warm Ups!
Snatch – 70% x 2 x 2, 75% x 3 x 2
Snatch Pull – 80% x 5 x 3
Front Squat – 70% x 3 x 3
WOD: Dating Sage
5 rounds for time:
10 snatch
15 pull ups
20 thrusters
Free Intro Every Saturday! Sat, July 9
We are flattered every time someone chooses to come visit the box. On Friday John and Jill from CrossFit Murrieta, in Murrieta, CA, wondered in. Aloha and welcome! And a big thanks to visiting guest and coach, Jeff, CrossFit West Sacramento, who stepped in to help. Lucy did her part too.
Fun Saturday WOD in store:
We’ll run two AMRAPS simultaneously. There will be two separate “teams” doing each WOD.
WOD A: AMRAP 8 minutes;
20 dbl unders
10 pull ups
5 push jerks (from rack)
Rest 5 minutes and switch sides
WOD B: AMRAP 8 minutes
100′ sandbag carry
20 mountain climbers
10 prone elbow push up