27 May 17

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.

26 May 17

Working on bridges makes you better at bridges

Strength: Weighted Pull-ups 10 sets of 2
MetCon: 50 Burpees for time
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.

25 May 17

Looks like someone is missing

Skill: KB Snatch
MetCon: AMRAP in 15 minutes of:
5 KB Clean and Press (each side)
5 Strict Pullups
200m Run
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.

24 May 17

“Fight Gone Bad”
Three rounds of 1min at each of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Rest
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.

23 May 17

3 Reasons Women Should Strength Train from the Volt Athletics Blog

WOD

Strength: Front Squat 8 sets of 2
MetCon: 30 Front Squats for time
4pm Kettlebell
5 4 3 2 1
Double kb front squat
Alternating strict press
Then
10 8 6 4 2
Snatch left/ right
Burpee
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.