Mahalo to EVERYONE who came out and supported our first of many Fall Brawl’s at Lahaina CrossFit.  We had such a great time watching all of the amazing athletes throwdown and give their all.  Thanks to all of our sponsors that came out to support and to our prize sponsors (Fit Food Maui, Teddy’s Bigger Burgers, LiveSore Hawaii, Boss Frogs, Strength Is In Me, Rx Bars, LuLuLemon, and Caffine and Kilos).  Congrats to all of our podium winners too!

STRENGTH: (15 min)

Back Squats

10 @ 63% of 1RM

8  @ 68% of 1RM

6 @ 73% of 1RM

8 @ 68% of 1RM

10 @ 63% of  1RM

*Approx 2 min rest between each set

BeachFit will do: (12min)

2000m Row 

Every 250m stop and do 10 (Jumping) Squats

WOD:

#mighty mouse

AMRAP 18:

30 Thrusters (95/65lbs)  **BeachFit Wall Balls

30 Box Jumps (24/20)

30/21 Calorie Row/Bike or Erg   (400m Run)

30 Toes to Bar   **Hanging Knee Raise or Ab Mat Sit Ups