“I welcome you to the community of people who have decided that easy will no longer suffice”  Love our Lahaina CrossFit Ohana!

Don’t forget Lauren C.  (DPT) will be onsite tomorrow morning from 6:45am to 9:45 providing 15 min PT Sessions for 25.00.  Come chat with Lauren and get your recovery on before or after your class.

STRENGTH:

Back Squats (There…baacckk!!)

5 Reps @ 70%

5 Reps @ 73%

4 Reps @ 76%

4 Reps @ 79%

3 Reps @ 82%

3 Reps @ 82%

BeachFit will do:

12 Min EMOM

Min 1: Assault Bike 10/7 Cal

Min 2:  8 Goblet Squats + 8 Hollow Rocks  or :10 sec hollow hold

WOD:

#humpty dance (15 min Cap)

3 Rounds for time:

10 Power Snatch (115/75lbs) Rx+135/95lbs

20 Box Over Jumps (24/20)

30 Wall Balls (20/14lbs)

BeachFit will do:

3rds of

20 Plate Ground to Overhead

20 Box Over Jumps

30 Wall Balls