Join us Saturday, January 13th from 8-10am for our 2nd Muscles and Mimosas (8-9am WOD followed by create your own omlette bar with complimentary Mimosas and Kambucha)  Proceeds are going to Maui Humane Society and special raffle prize donated by Maui Brew Company!  See you all there!

STRENGTH:  (15 min) 

3-Position Squat Clean (High Hang, Knee, Floor)

Build to a Heavy Complex

If you know your 1 Rep Clean, then use the following percentages

1 Set @ 65%
1 Set @ 70%
3 Sets @ 75%

BeachFit will do:

12 Min AMRAP

1 KB Dead

1 KB Clean 

1 KB Squat Clean

Driveway Run

*Add 1 rep each round, 2 KB Dead, 2 KB Clean, 2 KB Squat Clean..



#close shave

3 Rounds:

15 Chest to Bar Pull-Ups  *Scale to Pullups or Ring Rows

12 Barbell Facing Burpees

9 Squat Cleans (135/95)  *KB Squat Clean


Handstand Pushups

2 Rounds:
AMRAP 1:00 – Strict Dead-stop Handstand Push-ups
Rest 1:00
AMRAP 1:00 – Strict Handstand Push-ups
Rest 2:00 between rounds

**If not doing handstand pushups use dumbbells and strict press.  Hold for “1 Mississippi” at shoulders before pressing up. 


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“Kama’aina, local residents, your first session is FREE! You are welcome to attend any of our regularly scheduled CrossFit Classes (excluding Saturday AM). Click HERE for our schedule. Please arrive 15 minutes early to complete your waiver and to assure you are on time.

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