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
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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
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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.
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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.
8am
Juan
Laura
Mike G
Emma
Alyssa
Laurie
Sarah
Mia
Nikki
Kris
9am
Em
Jeff
Lea
10am
Jen
Julia
Jackson
Tara
Guita