Aloha LCF Ohana!!! We are so happy to know ALL of you are doing well! We did it! We are healthy and ready to get back to the box and start BOOSTING our immune systems and our VIBES! We are SO EXCITED to be in the box with your energy!!!!!
WE FINALLY GOT THE GREEN LIGHT TO OPEN 6/1….TOMORROW (10am-12am)
Times have definitely changed…and we are doing all we can to help make the BEST out of this experience. Our re-opening will be a transition for all of us.
The Box was always our happy place, and we expect it to be even more so now!
We are basically starting FRESH with new beginnings as we all return. There will be new policies in place to ensure everyone’s safety.
In order to open up – we are asking for your cooperation!
We will need ALL of the equipment back to the box NEXT WEEK 6/1 – 6/5. We will be there for equip drop off AND have OPEN GYM from 10AM – 12PM M-F. If you cannot make those times, please contact us ASAP to be sure we have your pieces of equipment no later than that Fri 6/5.(Failure to return by this time will result in charges to your credit card on file for the full replacement price of the equipment including shipping.)
All members must have updated waivers and contracts and be current on their membership before returning to their training at the box. Once you have returned your borrowed equipment, updated your online waiver, and updated and have an active and current membership – feel free to test out the WOD floor during the above times as well!
Now is a really great time to get to know your WODHOPPER accounts! (WODHOPPER is the system you use when you check in at the box.) This is where you can generate your online profile, enter your stats, use it as a journal, etc. Also, this is how you can access your account information and keep it up to date. http://www.lahainacrossfit.com click on the WODHOPPER tab on the left side (desktop) or top of screeen (smartphone) to sign up or login.
**Through WODHOPPER is how you will access the days WOD as well. Again..we will not be posting the WOD on our website starting on Tuesday. Our WODs will only be available to our members via the WODHOPPER and the daily white board at the gym.
We’ve all been out of our routine for a while. We will ALL need to ease back in…For the month of June, we will only have Open Gym hours. We will not have coach led classes. We will have the warm ups on the board along with all sections of the programming and even some additional bodyweight workouts. Now is your time to come as you like, and do the parts of the programming you choose to do;) If you prefer to wait until classes are offered, we understand and will accommodate your existing membership contract. We will also offer specialty clinics (gymnastics, mobility, OLY, etc) for those of you who want to continue to increase your skills with a coach. As always, we do offer one on one personal training sessions as well. We are doing our best to open up opportunities for all fitness levels in a variety of ways that will help us adhere to the new standards.
Please check your emails for much more information regarding how Lahaina CrossFit will be conducting business during this time.
LCF/COMPTRAIN MINDSET:
“Pressure can bust pipes, but it can also make diamonds.” – Robert Horey
Pressure is nothing but a catalyst. Think about the last time you “under pressure”. Replay that feeling we all shared… the urgency of action, the full focus, the ever-present mentality. Nothing else existed in our world, but that task at hand.
It’s really potent.
Just like events, there is no such thing as bad pressure. Only how we perceive it. We can see it as the reason why we couldn’t give our best, or… we can see it as the reason *why we gave our best*.
It’s all in our perception.
Let’s embrace it.
And make some freakin’ diamonds.
WARMUP:
:30 Easy Cardio
:30 Russian Baby Maker
:45 Easy Cardio
:45 Air Squats
:45 Easy Cardio
:30 Inchworm to Pushup
1 Min Easy Cardo
:30 Glute Bridges
Stretching:
:30 Childs Pose
:30 Upward Dog
:30 Downward Dog
STRENGTH:
#stamina squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
Barbell Loaded at 69% 1RM Front Squat
WOD:
#base camp
AMRAP 15:
1 Round of “Strict Cindy”
1 Double Dumbbell Power Clean and Jerk
1 Round of “Strict Cindy”
2 Double Dumbbell Power Clean and Jerk
1 Round of “Strict Cindy”
3 Double Dumbbell Power Clean and Jerk
…
Add (1) Dumbbell Power Clean and Jerk Per Round
Dumbbells: 50’s/35’s or Sub Barbell 135/95lbs
**BeachFit can do DB’s or Plate Ground to Overhead
1 Round of Cindy is:
5 Pullups (Sub Ring Rows)
10 Pushups
15 Air Squats
CASHOUT:
#body armor
3-5 Giant Sets:
8 Tempo DB Bench Press (5s negative only)
8 Tempo Double DB Bent Over Row (5s negative only)
Rest 1 Minute Between Sets
