HELLOOOO September!! SKILL WORK - 15 min to work on one of the following: * Ring Muscle-ups * Pull-ups (any style) * Plate Jumps (building [...]

2 Rep Shoulder Press GRIZZLY- 5-4-3-2-1 Wall Walks 25-20-15-10-5 Kettlebell Swings 53/70 Calorie Row (Women Calories: 20-16-12-8-4) KODIAK-4-3-2-1-1- Wall Walks25-20-15-10-5- Kettlebell Swings 35/5320-16-12-8-4- Calorie Row(Women [...]

GRIZZLY- 6 Sets 5 Burpee Dumbbell Deadlifts 35/50 M25/30 10 Dumbbell S2OH 35/50 M25/30 30 Crossover Single Unders OR 45 Double Unders -rest 1:00 between [...]

5 sets: 1 Power Clean + 1 Push Jerk (@70% of 1RM) 3-2-1-1-1 Front Squat (build in weight) GRIZZLY- 3 sets 3:30 AMRAP 400m Run [...]

5 sets: 1 Snatch + 1 Overhead Squat (@75% of 1RM) 3 sets: 3 Snatch Balance (80% of 1RM) GRIZZLY- 15:00 AMRAP 10 Single Dumbbell [...]

Fundraiser for Maui- you can donate here: https://account.venmo.com/u/Lahaina-CrossFit or bring some cash to drop in the jar and we will make one big donation! 100 [...]

GRIZZLY- 32/40 Cal Row 40 Plate GTOH 15/25 40 Renegade Row 25/40 M20/35 7/10 Strict Chin Ups -- 20/30 Cal Row 30 Plate GTOH 15/25 [...]

3 Rep Deadlift GRIZZLY- 15:00 Amrap 10x25ft Shuttle Run 8/10 Calorie Assault Bike 10 Wall Ball Sit Ups 14/20 KODIAK- 15:00 Amrap8x25ft Shuttle Run 7/8 [...]

GRIZZLY- 300ft Front Rack Carry 35/50 M25/35 -into- 5 Rounds 10 Chest To Bar Pull-Ups 10 Box Jumps Overs 20/24 -into- 300ft Front Rack Carry [...]

5 sets: 1 High Hang Clean + 1 Hang Clean + 1 Clean (@65% of 1RM Clean) * Complete a set every 1:30 * -Into- [...]