Thursday, April 16, 2015

Put in work

Teddy making easy work of 45 db man makers!

Wednesday, April 15, 2015


Jon north is coming April 25th to host the attitude nation weightlifting seminar! It's Rare for Maui to get such an awesome seminar usually we need to travel off island to learn from the best in our sport. You have till Friday to register for this opportunity to lift with the great Jon north!!!!

Register at


Tuesday, April 14, 2015

Member of the month!

Kai Castro has been a member at LCF for about 6 months now. He comes in 5 days a week and sometimes twice a day! Kai is soft spoken and a hard worker that pushes hard everyday. We want to acknowledge his dedication to fitness and his accomplishments. Although he said he only lost 10lbs I think he has lost more then that. More importantly, he gained a new level of health and wellness. Also I have to mention the fact that he leaves the best puddles of sweat after each wod, but best of all he mops up his area so it's clean for the next person. Anyway, we congratulate Kai on his work and the persuit of fitness. "IRON SHARPENS IRON"
Thanks for being a part of our LCF Ohana!!

Thursday, March 26, 2015

APRIL 25, 2015

Instructional, hands on Weightlifting Seminar where athletes learn Authentic
Weightlifting technique for both the Snatch and the Clean and Jerk.  

Grow your melting pot of knowledge. Learn positions, technique, tricks and tips by Jon North.
Seminars include hands on coaching, unique lectures, demonstrations in a group setting, video analysis, max out sessions, and live training by Jon North.

Time: 1-Day (9am - 6pm)
1 hour Lunch Break each day (food is not provided)

Group Setting: Minimum of 15 attendees  

Price: $200 per person

Prepare : Dress and bring appropriate shoes for Weightlifting; Bring desired gear for Weightlifting (belt, tape, etc.); Be prepared to pack or buy lunch; Recommended to bring water, snacks, coffee, etc. if desired. 

Wednesday, February 11, 2015

Better late then never.

Well, it's been about a week and I'm sure you're thinking, where's Jao been? Unfortunately, he has moved to the big city of Honolulu.  We have watched Jao go from the skinny guy that could barley squat the bar to a complete power house and amazing CrossFit coach. We are so proud of him for taking the leap to move and try something new.  He said he's at 24 hour fitness now, slamming bars and doing butterfly pull-ups, getting strang looks from people. Jao will be missed but hopefully he will be back to visit soon. Thanks for being such a great friend and an awesome person in our lives and gym for the last 3 years.

Good luck buddy and we will see you soon!

Tuesday, January 27, 2015

What a great time we had Saturday at the 5th Annual Winter Strength Challenge. Thank you to all the volunteers, athletes, sponsors and spectators. Every year this just keeps getting more and more fun and I love to see all the first time competitors. This is why  we train so hard to see what we are capable of and push our limits. Its not easy to get on the floor and go head to head with 100+ people watching you. But for those of you that went to battle this weekend we say thank you for putting on such an amazing show to watch and enjoy.

Here is the leader board for your viewing pleasure:

What comes next?

The OPEN! The OPEN is a fun online competition that starts February 26th and goes until March 30th. We will be holding the OPEN WOD on Friday nights at the 5 and 6pm classes and a make up day Saturday at 9am. I urge everyone to enter. Its fun to see where you stack up in your region, age group, gym and the world! Let me know if you have questions about the OPEN or if its right for you.

Tuesday, January 20, 2015

Strength Training and Why Its Important...

Why can't I just do cardio to lose weight?

Cardio will help you lose weight and even get "SKINNY".
But is it healthy????

A solid strength program is need to build muscle size and strength. Why is this important? First the benefits of strength training includes:
1. Increased bone density (cardio only doesn't do this)
2. Increase in metabolism
3. Insulin sensitivity
4. Functional ability in arthritis
5. Decrease in  the risk of High blood pressure, Body fat, Heart disease and more…..

                                                Pyrros Dimas LIFTS WEIGHTS!

Strength Training will not make you bulky, male or female. Eating an excess of calories will make you bulky! Strength Training should be the foundation of your workout routine. Whether you're a beginner or expert lifter, an educated and informed trainer will help prevent injury and keep your body and muscles engaged while working out.

Focus on your main lifts first: squats, deadlifts and presses. Take time practicing olympic weightlifting. The benefit of weightlifting is the amount of muscles used in the lifts. The Olympic lifts involve basically every muscle in the human body and this entails a great workout. Olympic weightlifting also forces stabilizer muscles to activate to secure the weight overhead in the lifts. For a recreational lifter Olympic weightlifting will cut down on the exercise time, allowing them to get done in 45 minutes to 1 hour what they used to do in "traditional splits" for 1.5 hours or more! In an 8 week Olympic weightlifting program study, participants lowered their resting heart rate by 8%, lean body weight increased by 4%, fat dropped 6%, and systolic blood pressure decreased by 4% (Cardiovascular). Not only is Olympic weightlifting safe it is a great way to stay in shape too!
                                            SPRINTERS LIFT WEIGHTS!