Mr. Jacked and Tan, Mark Bell is on Maui and will be hosting an improptu Seminar at Lahaina CrossFit THIS TUESDAY MARCH 22ND at 9am!  This seminar will be FREE to EVERYONE and will go approximately 2 hours. Learn tips from a true Power Lifting Legend, whose best competition lifts (powerlifting gear) are 1,025lb Squat, 832lb Bench Press, and 738lb Deadlift. Mark is also the owner of Super Training Gym (The Strongest Gym in the West, One of 30 best gyms in America by Men’s Health), inventor of the Slingshot, and has his very own podcast called the Powercast.  To learn more about Mark, click HERE!

Again, this is FREE to ALL as Mark enjoys sharing his knowledge of the big three lifts, Bench, Squat, and Deadlift with EVERYONE! This is Open to ALL drop in Guests and anyone else on the West Side looking to learn from a legend in the sport. (There will NOT be a WOD at 9am, however, the seminar will be hands on with lifting and other surprises)

WOD:

#Jelly Belly

13 Min AMRAP

30 Ab Mat Sit Ups

30 Kettle Bell Swings (53/35lbs)

30 Calorie Row/300m Run (Star Noodle) **Switch each round between Row and Run

STRENGTH:

Front Squats 

3 sets of 3 Reps (Approx 85%)

CASHOUT: 

Bent Over Barbell Rows (UnLoaded will do Kettle Bell Rows)

4 sets of 8 reps

COMPETITORS:

SESSION 1
1. Conditioning
5 Rounds NOT for time of:
200m Run
18/15 Calorie Row
18/15 Calorie Bike
12/10 Calorie Ski Erg
10 Burpee Box Jumps, 24/20″

2. Strength
1×2 Hang Squat Snatch

3. Strength
3×3 Back Squats

4. Accessory
4×8 Front Rack Step ups (complete all 8 reps on one leg before switching)

SESSION 2
1. Conditioning
9-15-21 reps for time of:
Row for calories
Power Snatches, 115/80

2. Strength
1×2 Hang Squat Clean

3. Strength
3×3 Front Squats

4. Strength
4×8 Bent Over Barbell Row