Wednesday – 12/27/17

a. Weighted pull ups (underhand grip) 5×3 (rx+ muscle ups 5×3) (every 90s)
b. AMRAP in 1 minute
– Burpee box jumps
c. AMRAP in 2 minutes
– 3 Burpee box jumps
– 6 DL (135,95)
d. AMRAP in 4 minutes
– 3 burpee box jumps
– 6 DL
– 9 Wall ball (20,14)
e. AMRAP in 8 minutes
– 3 burpee box jumps
– 6 DL
– 9 Wall ball
– 12 sit ups
* 1 minute rest between rounds

Tuesday – 12/26/17

Schedule today: 9am, 4pm, and 5pm only!

WOD

A. Back Squat 5-1-5-1-5-1
B. AMRAP in 11 minutes
– 10 hand release push ups (rx+ deficit or ring push ups)
– 10 side-to-side box jumps
– 10 Toes to bar

4pm Kettlebell
2 rounds of
– 10 1-arm swings R&L
– 10 cleans R&L then 2 min kb snatch heavy
Rest 1 min
– 2 min medium snatch
Rest 1 min
– 3 min light on each side
– 5 min O/H hold, when tired switch to suitcase hold then switch to other side

Monday – 12/25/17

Merry Christmas to you and yours, from the LCF family!

We are closed today. Tomorrow (12/26), class times will be 9am, 4pm, and 5pm only. No 6am, 6pm or 7:30pm.

Have a happy and safe holiday!

Sunday – 12/24/17

Open Gym! 9am-Noon. Come get your workout on before the holiday eats and drinks.

Reminder about schedule changes for this week:
* Monday 12/25: Closed for Christmas
* Tuesday 12/26: 9am, 4pm, and 5pm classes only. No 6am, 6pm or 7:30pm.
* Monday 1/1: 9am only

Saturday – 12/23/17

Please note holiday schedule changes for this week:
* Monday 12/25: We’ll be closed for Christmas
* Tuesday 12/26: 9am, 4pm, and 5pm classes only. No 6am, 6pm or 7:30.
* Monday 1/1: 9am only

8am Kettlebell
12 Days of KB Christmas

9am WOD
a. Horizontal Ring Rows 4×10
b. 8 rounds with 1 minute rest between rounds:
– 10 wall ball (20,14)
– 10 burpees
*each rounds should be as fast as possible, no pacing, sprint then use the minute to recover and try to get similar times each round
c. 50 back extensions in any amount of sets

10am Olympic lifting practice