Workout of the Day

Daily WOD

Join us for Daily Zoom Classes!

For a Zoom link to join our classes, email or text LCF at 925-723-1709.

We are sending out daily text messages for all classes. If you are not receiving text messages, text us with your phone number and ask to be added to the list.

Monday – 2/6/23

Don’t miss the first “Introduction to Nutrition” coaching seminar taking place this Saturday 2/11 @ 11am.

A: 7-min AMRAP
1 Pull up
1 Push up
1 Thruster (95/65)
(Add a rep to every round)

B: 3-min AMRAP

Saturday – 2/4/23

Partner WOD – You Go, I Go (switch off each round)
18min AMRAP of:
200m run
15 overhead squats (95/65)

Friday – 2/3/23

A: 3×8 Back Squats @60% of 1rm

B: 4 Rounds for time:
Farmer’s carry to no parking sign and back (53/35 or 50/35)
8 Push-ups
8 Floor presses (same weight as farmer’s carry)

Thursday – 2/2/23

18 minute AMRAP of:
15 Box Jumps (24/20)
12 Push Presses (115/75)
9 Toes-to-bar

4 min AMRAP of:
10 foot handstand walk or 3 wall walks
10 air squats
Rest 2 minutes
6 min AMRAP of:
10 Pull ups
10 Wall Balls
Rest 3 minutes
8 min AMRAP of:
200m Heavy bag carry
10 renegade rows

Wednesday – 2/1/23

5 rounds through circuit: (45 sec work, 15 sec rest/switch)
Hip extensions
Bar Muscle-ups (Scales: chest to bar, kipping pull-ups, body rows)
Cal Bike
Slam balls

Tuesday – 1/31/23

Our Open roster is filling out, but we need more ladies! Click here to register and get ready for the first workout to be announced on Thursday, Feb. 16. We will have group participation times (the most fun) as well as individual judging sessions available. Don’t miss out!

A: 6 Rounds of sled pulls to the grate and back (135/95)

B: Deadlifts: 4×6 up to 70% 1RM

C: 3-5 Super sets of:
15 Bent row
15 GHD Sit-ups (scale: weighted sit-ups)

We’re on Facebook and Instrgram Live each day.

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