Congrats to all of our Lahaina CrossFit crew that participated (and dominated) at the Fittest on the Valley competiton at Allkine CrossFit this past weekend.  It’s been awesome watching all of our Athletes significantly improve with each competition.  Shoutout to our podium winners, Chris K (Masters 40+) and Vince B (Masters 50+).  

WOD:

#heartbreak Kid (12 min cap)

3RFT:

10 Front Squats (185/135#) **BeachFit KB Front Squats or Goblet Squats

20 C2B Pull-ups

50 DU

STRENGTH:

Back Squat

3 at 80%
1 at 85%
3 at 80%
1 at 87%
3 at 80%
1 at 90%

BeachFit will do:

12 min AMRAP

10 Air Squats

10 KB Swings

20 Plank Taps 

Optional Gymnastics Pull Conditioning: 

30 Muscle-ups