LCF Ohana and Friends –  Dave Newman (Owner Rx Smart Gear) and his team will be on island next weekend and they have offered LCF a clinic spot for their sought after jump rope methods.  There is a 15 spot minimum so please sign up now so they can plan accordingly. 

Rx Smart Gear offers industry-leading clinics on teaching crossfitters how to efficiently master double unders as well as understand and work the basics of jump roping all together.

 The Rx Method @ Lahaina Crossfit 

 Saturday, Oct 21 2017, 11:00 AM – 1:00 PM

 219 Kupuohi St #101, Lahaina , HI 96761

Any other questions please let us know!

STRENGTH: (15 min)

Back Squat

2 Rounds:

5 Reps @ 78%
3 Reps @ 82%
1 Rep @ 86%

Rest 2:00 between each set of squats

BeachFit will do:

5 KB Swings, 5 Goblet Squats 100m Run, 10 KB Swings, 10 Goblet Squats 100m…continue in this fashion for 12 min

WOD: (10 min)

For Time: 


30 Power Snatches (135/95)

Rest as needed….then, 

BeachFit will do:

60 Plate Ground to Overhead (45/35lbs)

*4 Burpees every minute, starting at 3..2..1

Conditioning (Bike, Row or Ski Erg for Total Cal) 

*partner up

1-3 Rounds:

:30 on / :30 off

1:00 on / 1:00 off

1:30 on / :30 off



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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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