Wednesday – 1/1/20

by Anni | Dec 31, 2019

Happy New Year! We will have one class today, at 9am.

AMRAP 20
20 DB Push Presses 50’s/35’s
20 Pull-Ups
20 DB Snatches 50/35
20 Sit-Ups
20 Toes-to-Bars
20 Push-Ups
20 Box Jumps (24/20 in)
20 DB Squats 50’s/35’s
20 Cal Row
20 DB Thrusters 50’s/35’s
20 Reverse Lunges
20 Burpees

Tuesday – 12/31/19

by Anni | Dec 30, 2019

Happy New Year from your LCF coaches! (and Alex in spirit)

Only 6am, 9am, and 4pm classes today!

WOD
3 x 30sec Handstand/Pike/ or Wall Walk Holds

12 Min Cap
2 Rounds of
10 Pull-Ups
5 Burpees

into

4 Rounds
20/17 Cal Row
10 Db Thrusters 50’s/35’s

Stretching

4pm Kettlebell
KB challenge
Complete in 20:19
– 300 swings
– 200 air squats
– 100 KB pushups

Monday – 12/30/19

by Anni | Dec 29, 2019

Reminder: Tomorrow, Dec 31st, we will close after 4pm KB class. On Jan 1st there will be only one class, at 9am.

Squat Technique

3 x 30sec L-sits

For Reps:
3 Rounds, 1min/Station
Ring Rows
Hand Release Push-Ups
See Through Sit-Ups w/25,15 plate
Plate Squats ( Plate Pressed out in front)

Sunday – 12/29/19

by Anni | Dec 28, 2019

Schedule Note: Tuesday 12/31 we will close at 5 after 4pm KB class. On 1/1 there will be only one class, at 9am.

Open Gym 9am – noon

Saturday – 12/28/19

by Anni | Dec 27, 2019

8am Kettlebell
Strength KB military press 5×5
30 on 30 Rest 4 sets each pair
Burpee 2 pushups & kb goblet squat
Pull up & box jumps/ step ups
Run in place & 1 arm press

9am WOD
PARTNER AMRAP 20
1000m Row
20 Power Cleans 95,65
25 Front Squats
30 Push Press

10am Olympic Lifting