Announcements LABOR DAY SCHEDULE: 7A, 8A, 9A CrossFit XLT – CrossFit Lahaina CrossFit Strong Hero WOD (Time) 100 seconds of silence/blessing (100s lives lost) THEN.. 8 Rounds For Time: 200mWeighted Run/each (20/14) (RX+Sandbag)(People were running for their lives carrying loved ones and bugout bags) 8 Toes to Bar (Lahaina is holding on and is strong to the core) 8 Hang Power Clean 155/105 (We will get this community cleaned up) 23 Synchro Air Squats (There have been and will be a lot of ups and downs every moment) 13 Lateral Burpees Over Partner (When life knocks you down, you get back up even stronger) Post WOD Get Strong (Weight) Bench Press 12:00 to Establish a Heavy Triple For the Day *open with 2 sets of 10. On the second set add a little weight and speed total he Press get yourself ready for 3 heavy reps. Then build with triples...Read more

Announcements LABOR DAY SCHEDULE: 7A, 8A, 9A CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 21-15-9 Air Squats Push Ups/ knee pushups then 3 Rounds 5 Strict Pull Ups/ring rows :30 Wall Sit PARTNER WOD (Time) For Time: P1 400m Run then P2 400m Run into 20 Rounds* 3 Handstand Push Ups 6 Pull Ups 9 Air Squats *Alternate complete rounds w/ partner (10 each) Get Powerful Min 44-56 (6 Rounds for weight) Every 2:00 x 12:00 Complete 1 Set of 3 Power Clean + 3 Squat Cleans 3/3, 2/2, 2/2, 1/1, 1/1 -The Power Cleans should be T&G and the Squat Cleans should be T&G. You CAN take a quick break between the PC and SC if you want, or go straight through for all the reps in that given set – it will get easier to do once the reps go down… Metcon (No Measure) Competitor...Read more

CrossFit XLT – CrossFit Warm Up Min 0-10 (No Measure) 3 Rounds 100m Jog 20 Mountain Climber 10 Strict Press w/barbell Get Powerful Min 18-33 (Weight) Every 2:30 for 15:00 10 V-ups 1 Push Jerk+ 1 Split Jerk Build in weight. Record highest weight lifted. Get Fit Min 41-55 (Time) For Time: 750m/650m Row 30 Push Press (135/93) 20 Single Arm Devil Press (50/35) 30 Push Jerks (135/95) 750/650m Row 14 Min Cap *the legs should be relatively fresh and ready to go on thus piece, so use them efficiently on the Push Press and the Push Jerk. Save your shoulders from buring out by being agressive with your Dip/Drive on the press. The Row can be a ski or bike as well if needed. Clearly understand the difference between the first set of 30 on the PUSH PRESS and the 2nd set of 30 on the PUSH JERKS. Wellness...Read more

CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 1:00 on Machine :30 Dead Hang 1:00 on Machine :30 Kip Swings 1:00 on Machine :30 Strict Pull Ups Get Min 18-42 (AMRAP – Rounds and Reps) Every 2:00 Until Failure (24 Min Cap) 12/9 Calorie Bike, Ski, or Row 5 Strict Pull Ups* *Add 1 Pull Up to each round until failure or cap -Even though this is a “to failure” workout, you want to set yourself up to get at least 8 out of the possible 12 rounds in before reaching your limit. You should be willing to push the machine to finish in under 1:00 each time, then chip away at your strict pull up/ring rows/ assisted pull ups until the fatigue becomes a bit too much. WELLNESS WOD (Checkmark) Every 2:00 for 16:00 12/9 Calorie Bike, Ski, or Row 8 Strict Pull Ups/Ring Rows Metcon...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Dynamic WU: 25′ Knee Pulls 25′ Quad Pulls 25′ Lunge Steps 25′ Lateral Squats 25′ High Knees (x2) 25′ Butt Kicks (x2) 25′ Duck Walk 25′ Inch Worms 25′ Spiderman Stretch Get Fit Min 19-39 (Time) For Time (20 Min Cap) 10/8 Calorie Bike, Row, or Ski 10 Bar Facing Burpees 10 Front Squats 115/75 -1:00 Rest- 20/16 Bike, Row, or Ski 20 Bar Facing Burpees 20 Front Squats -1:00 Rest- 30/24 Bike, Row, or Ski 30 Bar Facing Burpees 30 Front Squats -This is not a super high intensity piece, yes you’re heart rate will be elevated – but it should only be to a level that can be mostly sustained. That means you have to avoid falling into the sprint trap on the smaller sets to start. Pace from the beginning and build in the volume with control....Read more