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 from Alchemy/VIKambucha)  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 Friday from 7-9:30 to put her PT skills to work.  Stop by and see how she can help you.

STRENGTH:

Front Squat (15 Min)

3 Reps @ 82%

1 Rep @ 87%

3 Reps @ 82%

1 Rep @ 90%

3 Reps @ 82%

1 Rep @ 93%

Rest as needed between

BeachFit will do:

EMOM 12

Min 1:  8/6 AirDyne

Min 2:   5 KB Single Arm Front Rack Lunge  + 5 KB Push Press  All Right side,  then All Left Side

WOD:

#guts and glory

For Time:

300m Run – 200m – 100m Run

21 – 15 – 9:

Thrusters (95/65lbs)  *BeachFit Single KB Thruster

Directly into…

15 – 12 – 9:   (Can sub 200m, 150m, 100m Run)

Row or Bike for Calories

Hang Squat Cleans (95/65) *BeachFit Single KB Hang Squat Clean

Directly into…

12 – 9 – 6:

Burpees over Bar

Overhead Squats (95/65)  *BeachFit Single KB Goblet Squat

Row or Bike for Calories

CASHOUT:

#midline

21-18-15-12-9:

Weighted Glute Bridges

Weighted Ab Mat Sit Ups (Rx+GHD Sit-Ups)