Zoom class at 4:30pm! Email us for link.

Beginning Memorial Day – LCF Parking Lot WODS (by sign-up only). Heats for the SGT. Gabe WOD @ 9, 10, 11am. CHECK your EMAILS for the LCF News coming soon.

We are looking forward to seeing ALL our fitness family! 🧡

Warm-up
– PVC Pass-throughs, big leg kicks (front, back, side)
– 10 Wrist circles outward then inward
– 10 Downward-dog to cobras
– 15 Burpees
– Jog around the block

WOD
A: 4 rounds of 4 reps (each side) of: Strict Press

B:
– 3 minute AMRAP of: 15 KB/DB swings, 15 mountain climbers
– Rest 3 minutes
– 6 minute AMRAP of: 5 sumo-deadlift highpulls, 10 KB/DB swings, 15 canoes
– Rest 3 minutes
– 9 minute AMRAP of: 10 alternating snatches, 10 seated tricep extensions, 10 goblet squats

Lunch Abs Sesh
2 rounds of 30 second stations of:
– V-ups
– Plank Hold
– Windmills
– Russian Twists
– Rest