Thursday – 12/27/18

It’s party time! LCF holiday party tonight at 6:30pm. Please bring a dish/drinks to share.

A .Power Clean (3)
+
Jerk (1)
work up to a heavy Complex
(4sets)

B. Push Press (5)
work up to a heavy Set
(3sets)

C. 5 Rounds for Time:
15 V-Ups
20 Push-Ups
25 Squats
(Time Cap 18:00)

Wednesday- 12/26/28

Schedule note: No 6am class today.

A .Power Snatch (3)
work up to a heavy triple
(4 sets)

B. Behind the neck Snatch Grip Push Press
(5)
+
Overhead Squat (2)
work up to a heavy complex
(3 sets)

C. 21-15-9
Kettlebell Snatch
Toes to Bar
(Time Cap 15:00)

Monday – 12/24/18

Join us today at 9am for our Christmas Eve WOD! After that we will be closed the remainder of the day, as well as all day tomorrow. But don’t miss the holiday potluck Thursday at 6:30pm! (And just a little reminder… if you’ve got the holiday spirit feel free to put thank you notes in the coaches’ stockings — note cards by the check-in computer 🙂 )

 

12 Days of Christmas (performed just like the song)

1 Thruster (115/75 lbs.)
2 Push press (115/75 lbs.)
3 Hang power cleans (115/75 lbs.)
4 Deadlifts (115/75 lbs.)
5 Burpees
6 Pull-ups
7 Air squats
8 Toes to bar
9 Hand release push-ups
10 Kettlebell swings (53/35)
11 Overhead squats (115/75 lbs.)
12 Power Snatches (115/75 lbs.)

Sunday 12/23/18

Schedule note: We will have only one class on Monday (Christmas Eve), at 9am. We will be closed on Tuesday for Christmas.

Today: Open Gym 9am-noon