8am Kettlebell
AMRAP in 10 minutes:
15 swings
20 alternating lunges in suitcase hold
Rest 2 minutes
AMRAP in 10 minutes:
10 pull ups or ring rows
10 alternating kb press
2 minutes rest
Tabata Burpee
WOD
Tabata Intervals, 6 rounds of each movement before moving to the next of:
Air Squats
Good Morning Hold
Ring Rows
Hang ( on rope if possible)
Box Jumps
Plank
Don’t forget that  this Monday the 29th will be Memorial Day. We welcome everyone to join us for a workout in honor of Anni’s brother Gabe at 9am as well as our potluck barbecue at 1pm.
On Wednesday the 31st of May we will be hosting physical therapist Jon Ide-Don from San Francisco CrossFit for a seminar on shoulder health and mobility. The lecture will be interactive, free for all LCF members, and will run from 6-7pm in place of our usual open gym hours.