Big Shout Out to these 2 Bro’s right here!  Teanu is on his way to represent Hawaii and Lahaina CrossFit at the California Regionals this Friday, Saturday, and Sunday in Del Mar California.  This is a great accomplishment and is a testament to his hard work all year long. LCF is behind you!! You got this! Coach Travis and his family are getting ready to head to a new adventure on the mainland early next month. Coach Travis will surely be missed by ALL of us!  His energy is contagious and unmatched. Best of luck Travis!



Every 3 minutes for 24 minutes (8rds):

7 Hang Power Cleans (135/95lbs) (Rx+ 165/115lbs)

7 Lateral Bar Burpees*

200m Run *Scale to Driveway Run 

BeachFit will do:

Every 3 minutes for 24 minutes:

10 Plate Ground to Overhead

7 Burpees

200m Run

**We are looking for around a minute of rest each round. *Take your burpees up to 10 if you are feeling good. 


1-4 Rounds:

7 Close Grip Push-ups
7 Ring Rows
7 Bench Press (135/95lbs) 
7 DB Bent Over Rows (each arm)


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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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