At Lahaina CrossFit, we invest a lot of time and resources into our programming. Starting Tuesday, May 16th, our daily WODS along with our Strength/Accessory and Finishers will only be available upon arrival at the gym. They will be on the good ole white board for our Ohana.  We will continue to post all of the movements for the day for those who like to mentally prepare ahead of time, as well as for our Drop In guests to plan their visits accordingly.  This will also allow everyone to wear the proper attire and bring the necessary gear.  We all know CrossFitters love their gear! 

The rep scheme, energy systems, progressions, modifications/scales, time caps and coaching tips will all be on the white board and discussed during our CrossFit classes.  Our weeks will continue with the same programming structure of Constantly Varied workouts Monday, Tuesday, Wednesday Fridays, Thursdays being an Active Recovery day, and Saturdays being a fun partner WOD. 

Mahalo to all of you for trusting Lahaina CrossFit to lead the way for a healthier, fitter, and better YOU! 

Example below:



Toes to Bar

Front Squat -Strength


#oops I did it again

Every 3:00 for 15:00

20/16 Calorie Row

15 Toes to Bar *Hanging Knee Raise or V-Ups *Knees to Elbows

If you were to Score – score is slowest Round so keep consistent

Hitting bigger consistent sets of TTB are a good way to build capacity, but if they start to break down, hitting 2-4 quick intentional sets also helps you complete some of the volume in a reasonable time.


Front Squat

In 14:00 Complete

15 Reps @ 135/95 (115/75)

12 Reps @ 155/105 (135/95)

9 Reps @ 185/125 (155/105)

Find a Heavy Single in remaining time –

You can unrack/rack the barbell during the 15-12-9 as much as you want, but you SHOULD be able to hit these set UB to use the suggested buy-in weights. Otherwise just choose three weights that will get your legs fired up prior to building to something heavy for the day.


10 min Cap

10-8-6-4-2 Handstand Pushups (Athlete choose difficulty – regular, kipping, strict or even deficit)

20-16-12-8-4 Pistols

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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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