July 17, 2017

Warm Up: Stretch

Strength:

Snatch 3-3-3-3-3 (building) 

Conditioning:

For Time:

27-21-15-9

Row for Cal

Kb Swings (53/35)

OHS (75/55)

July 14, 2017

Warm Up: Stretch

Barbell Conditioning:

Power Clean + Front Squat 

2+2 - 2+2 - 2+2 - 2+2 (building)

Conditioning:

For Time:

Buy in: 400m run

10-9-8-7-6-5-4-3-2-1

Kb Swings (53/35)

1-2-3-4-5-6-7-8-9-10

Pull Ups 

Buy out: 400m run 

July 13, 2017

Warm Up: Stretch

  X2 Rounds

5 PVC P.T.

10 OHS

5 Pull Ups

10 Russian Kb Swings

5 weighted good mornings 

Conditioning:

AMRAP x 5min

Burpees

*rest 1 min

AMRAP x 5min

7 Deadlifts (155/105)

7 Box Jumps (24/20)

*rest 1 min

AMRAP x 5min

10 dbl Unders

10 Sit Ups

*rest 1 min

AMRAP x 5min

7 Power...

July 12, 2017

Warm Up: Stretch

Strength: 

Bench Press 3-3-3-3-3 (Building)

Back Ext 5x10

Dips 5x6

Conditioning:

AMRAP x 12min

200m Run

7 T2B

10 Hang P. Cleans (95/65)

July 11, 2017

Warm Up: Stretch

Strength: 

Back Squat 5x5 (75%)

Abs 5x10 

Conditioning:

4RFT

21 Wall Balls (20/14)

18 Cal Row

15 Box Jump Overs (24/20)

12 KB Snatch (53/35)

July 7, 2017

CF Maui will be closed on Friday 7/7 (4&5pm classes) through Monday 7/10. We will be back open on Tuesday !

**There will be a 8AM class tomorrow !**

Mahalo 

July 6, 2017

8AM CLASS CANCELED. Sorry for any inconvenience. We will be back for afternoon classes.

Warm Up: Stretch

Conditioning:

For Time:

50/35 Calorie Assault bike 

800m Run

30 Kb Swing (70/53)

20 Burpees

Skill:

EMOM x 8min

Odd: 3 Squat Snatch

Even: 10 GHD Sit Ups 

July 5, 2017

Warm Up: Stretch

Strength: Back Squat 5-5-5 (building)

Barbell Conditioning: EMOM x 8min

3 Power Clean + 3 Front Squats + 3 Jerks

Conditioning:

AMRAP x 10min

5 Deadlifts (225/155)

7 Push Ups

9 Wall Balls (20/14)

July 4, 2017

Warm Up:

Stretch 

Conditioning:

"Daniel"

For Time:

50 Pull Ups

400m Run

21 Thrusters (95/65)

800m Run

21 Thrusters 

400m

50 pull ups 

**Reminder- 8am Class only 7/4/14 **

July 3, 2017

Warm Up: Stretch 

X2 Rounds

10 PVC P.T.

10 OHS

10 Cal Assault bike 

10 Back Ext

Strength: OHS 2-2-2-2-2 (Building)

Conditioning:

5RFT

10 Power Snatches (95/65)

10 Box Jump Overs (24/20)

**8am Class Only on Tuesday, July 4th!**

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900 Front St Building D
Lahaina HI 96761

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