Wendler strength cycle starts Monday.

We are going to start hit up our first week of squats in the morning. After our strength we have a "fun" met-con planed.

Here are some photos from last weeks 1 rep max testing.

Deadlifts in the morning! Wednesday we will test our 1RM dead lift. Remember to take your time loading up the bar maintain a neutral spine and weight in the heels. We will go over the set up in great detail tomorrow to ensure safe and effective lifts. After we will have a short met-con to get the heart going. Here are some pics from Tuesday's WOD.

Today was our first day of 1 rep max testing. Everyone did a great job and as usual set some BIG numbers. Here is a link with more info about the wendler 5/3/1 program we will be starting on Monday. If you have an iPhone or iPad there is a great free app that will help track and keep your weights as we train. Just look up wendler in the app store. Wednesday we are dead lifting so get ready to lift heavy stuff!
WOD for Tuesday:

8 rounds for time
5 clean and jerks 135/95
20 swings 53/35
5 back to front burpees

Should be fun!

This Saturday was the Second Annual Winter Strength Challenge. Big MAHALO'S to everyone that came out to help and participate. All the athletes gave 100% & the WOD's were intense! It was a close race for all three WOD's and in the end there was a tie for the men. So the only way to settle it was a head to head battle; first person to get 20 wall balls wins. Our very own Freddie came home with 1st place. RFM's badass, Frank, took second and Russell, who trains by himself, took 3rd. Derick from RFM did throw his shoe at me which should have disqualified him, but he did earn his 4th place spot. The women were amazing! Andrea from Upcountry took home 1st. Amy and Liz represented LCF taking home 2nd and 3rd place. The best part is we raised money and food for the Maui Food Bank. Thank you for making this a HUGE success.

This week at the box we will be testing our 1 rep max in the squat, dead lift and push press. Next week we are going to start the 5,3,1 wendler strength program. If you miss one of the days we test there will be time to make up later in the week or on Saturday.

Let's get ready train hard this week!

And the WOD's are:

Second Annual Winter Strength Challenge is this Saturday at 10am. We are raising food and money for the Maui Food Bank so please come by and support the cause. We will have a raffle throughout the event and prizes for our competitors.

The WOD's

1.

Row 1000 meters
30 cleans 135/85
30 box jumps 24/20
Row 500

2. 

Squat clean thruster total pounds lifted in 5 minutes.

3. 

2 rounds
100 double unders
50 air squats
25 hr push up
12 pull ups

Get ready for a super fun day of sweat! Email or Call me for questions!

Kawika and joe stayed after this morning to tackle a hell of a HERO WOD ADAMBROWN.

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

It was tough but these two finished in 37:36. Way to go fellas!!!

HAPPY BIRTHDAY MIKEY!!!!

Mikey has been training with us for about a year and has made huge changes. Quit smoking and sugar!!
So come in and wish Mikey a happy birthday.