By LAHAINA CROSSFIT

WORKOUT OF THE DAY, MAY 5TH 2016

Attention LCF Athletes and Visitors: Effective Thursday May 5th, there will be no CrossFit Classes on Thursdays at 6pm.  LCF will now have a Barbell Class led by Coach Eli at 6pm. This class will work on different aspects of the Snatch, Clean, and Jerk. (Drop in rates will apply for visitors) #Clang and Bang


WOD:


#20 something


Every Minute on the Minute for 20 Minutes:


Minute 1 – 15 Hand-Release Pushups (Rx+ 10 Handstand Pushups)


Minute 2 – 15/12 Calorie Row


Minute 3 – 15 Medball Squat Cleans (20/14)


Minute 4 – 50 Double-Unders


STRENGTH:  (15 Min)


Skill Transfer Day


Split Jerk Strict Press – 3×3


Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.


Strength/Skill Transfer


Jerk Balance – 3×3


Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position.  This should not be for a max load.  

News & Events

VOTE FOR LAHAINA CROSSFIT TODAY!

April 13,2016

 



It's that time of year!  Please take a few minutes to vote for all of your favorites on MAUI!  Please be sure to vote for your favorite gym/health club LAHAINA CROSSFIT!  All of our drop in visitors feel free to give us a vote too! Many Mahalos! 


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