Workout of the Day

Class will be doing WOD and STRENGTH (Pause Front Squats). Other STRENGTH pieces to be done during open gym. WOD: #Rickey Stenhouse 2 Sets21-15-9Kettlebell Front Squats (2×53/35) **Scale to DB Front Squats 50/35 or Barbell 95/65lbsCalorie Assault Bike (30-21-14 Bike Erg or Row)-Rest 1:1 between

Aloha! Class will be doing #Mount Rushmore WOD and CASHOUT in class. This week was tough! Listen to your body. Remember – what is listed is the competitor/games track. Do only what you feel up for. WOD: #Mount Rushmore 50/40 Calorie Assault Bike (70/55 Cal

WOD: #Metcon 0-5min 600m Run (Rx+45/30 Cal Bike) Max Russian KB Swings (70/53lbs) 5-10min AMRAP 10 Pushups 10 KB Sumo Deadlift High Pull (*Scale to Deadlifts) 10 Sit Ups 10-15min Row 500m or Run 400m  Max Russian KB Swings (70/53lbs) 15-20 min AMRAP 10 Up

Aloha LCF Ohana! We will be doing #houseparty WOD and #front/back squat STRENGTH in class. WOD: #houseparty 2 Sets:30-20-10Dumbbell Snatches 50/35lbs Rx+(70/50)Burpees Box Jump Over (24”/20”)-Rest 1:1 between sets- Target Time each set: 7-8 minutes Time Cap each set: 11 minutes CASHOUT: 9-7-5-3 strict press

We will be doing WOD and Deadlift Strength in Class today! WOD: #cardiosmardio EMOM 28 Min 1: 15/12 Cal Row, Ski Erg, Erg Bike OR 11/8 Cal Assault Bike Min 2: 20 Ab Mat Sit Ups (Rx+15 GHD Sit Ups) Min 3: 15/12 Cal Row,

LCF Ohana and Guests! We will be doing our annual Memorial Day Murph on Monday May 31st. We will have our normal Open Gym Hours from 6:00-10:30am and CrossFit Class at 8am and 9am. NO EVENING CLASSES!! If doing Open Gym (and doing Murph) please

Lahaina CrossFit Ohana: We will be doing our annual Memorial Day Murph on Monday May 31st. We will have our normal Open Gym Hours from 6:00-10:30am and CrossFit Class at 8am and 9am. NO EVENING CLASSES!! If doing Open Gym (and doing Murph) please be

WOD: #heatwave For Time: Buy In: 25 Up Downs Then… 40/30 Cal Machine 50 Double Under  * Scale to 75 Singles 30 Toes to Bar   *Scale to Hanging Knee Raise, V-Ups or Ab Mat Sit Ups 50 Double Under 20/10 Cal Machine 50 Double

WOD: (Will be doing Powerranger WOD and Front/Back Squat Strength in class today! #powerranger EMOM 24 Min 1: 6 Power Snatches 115/75lbs (Rx+ 135/95) Min 2: 15 Russian Swings (70/53lbs) Min 3: :40 Sec Plank *Can do Plank Taps or Switch Each Round with Plank/Left/Right

WOD: We will be doing #redranger WOD (3 sets) and Accessory in class today. Olympic lifting will be done on own during OPEN GYM. #redranger 4 Sets (1 set every 10 min) 21-15-9 (18-12-6)Calorie Row, Erg Bike, Assault Bike or Ski Erg200m Run Ex: 21