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

Also, Lauren C, will be onsite tomorrow from 7-9:30 to put her PT skills to work.  Stop by and see how she can help y

STRENGTH(S): (20 min)

Barbell Cycling

5 Rounds:
:25 Seconds – AMRAP Clean and Jerks (135/95)
Rest :35 Seconds   **BeachFit will do Plate Ground to Overhead

Deadlift 
Build to a Heavy Set of 3

BeachFit will do:

1000m Row – Every 200m do 10 Good Mornings + 5 Pushups 

WOD:

#Marston

AMRAP 20:

1 Deadlift (405/285)  *See note below for scaling  *BeachFit will do  5 Heavy KB Deadlifts each side

10 Toes to Bar  *Scale to Hanging Knee Raise or Dead Bugs

15 Barbell Facing Burpees 

Marston is a Hero workout. A fallen Navy SEAL from Team 6.  Passing away on 1/10/15, he lived an amazing life.  CrossFit Hero workouts honor fallen soldiers like Marston.

*The weight on the barbell should be heavy for a deadlift, but not max effort. This should be a load that athletes could complete 5 touch a go repetitions when fresh.