Aloha!   Join us on 12/24 for our 6,7,8, and 9am classes or Open Gym until 11am. (Please be done with your open gym workout by 11am)

 We will have no PM classes on 12/24 and will be closed on 12/25, Christmas Day.  Hope every has a great Holiday Season. 

WOD:

#12daysofchristmas

For Time: 

1 Squat Clean (135/95) Rx+155/105lbs

2 Hang Power Clean (135/95) Rx+155/105lbs

3 Deadlifts (135/95) Rx+155/105lbs

4 Burpees

5 Toes to Bar  (Scale to Hangning Knee Raise or Dead Bugs 5/side)

6 Plyo Squat Jumps

7 Handstand Push-ups  (Scale to Hand Release Pushups)

8 Goblet Reverse Lunges (53/35)  Rx+70/53lbs

9 Kettlebell Swings (53/35)

10 Ab Mat Sit Ups (Rx+ GHD Sit Ups)

11 Wallballs (20/14lbs) Rx+30/20lbs

12 Calorie Assault Bike or Row

The “12 Days of CrossFit” workout is a Christmas Eve tradition at Lahaina CrossFit!

The workout flows in the same order as the song “12 Days of Christmas”: 

Ex:

1 Squat Clean
2 Hang Power Clean, 1 Squat Clean
3 Deadlifts, 2 Hang Power Clean, 1 Squat Clean
4 Burpees, 3 Deadlifts, 2 Hang Power Clean, 1 Squat Clean
5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Clean, 1 Squat Clean…Etc..