Please join us in welcoming Dylan Ide-Don to the LCF family! (Born 3/28/20). Congratulations Jenny & Jon!!

Trivia Night this Thursday at 7! Email us for the Zoom link.

Warm-Up
PVC Pass-throughs, Big leg kicks (front, back, side)
10 wrist circles
1 trip (20ish feet) of lunge twists right/left
1 trip inch worm
15 KB/DB swings
Repeat once

WOD

5 rounds of 8 reps of: Front Rack Squat
Then
3 Rounds of: 16 step-ups, 16 snatches, 16 windmills