Monday – 3/30/20

A:
10 dips – 1 goblet squat
9 dips – 2 goblet squats
8 dips – 3 goblet squats
7 dips – 4 goblet squats
6 dips – 5 goblet squats
5 dips – 6 goblet squats
4 dips – 7 goblet squats
3 dips – 8 goblet squats
2 dips – 9 goblet squats
1 dip – 10 goblet squats

Rest 5 minutes, then:

B. 3 Rounds for Time of:
– 10 (5/5) Push Press (any object – weight)
– 10 (5/5) Windmills (can use weight, not needed though)
– 10 Weighted Glute Bridges

Saturday – 3/28/20

Without Equipment
10 Rounds for Time of:
– 10 Air Squats
– 10 Hollow Rocks
– 1 min out/back Run

With Equipment
10 Rounds for time of:
– 5 weighted back squats (weight behind the head)
– 10 Hollow Rocks
– 50ft out/back overhead carry

Post to comments!

Friday – 3/27/20

5 rounds for time of:
– 15 Laying toes-2-bar
– 15 Step-ups (or lunges)
– 15 Thrusters (use weight, or find something to thruster — you can do it!)

Thursday – 3/26/20

Happy Birthday, Anni!!!! Your LCF family wishes we could celebrate in person!



9 Rounds for time of:
– 15 ft Bear Crawl
– 8/8 Pistols
– 20ft sprint (walk back)

Post results in comments!

Wednesday – 3/25/20

One variation today—use what you got!

5 Rounds of:
– 24 Sit-ups
– 100m Object Carry (child/ladder/washing detergent jug!)
– 14 OH Squat (Broomstick/PVC)
– Perform 1 round every 3 min.

Post results to comments!

Tuesday – 3/24/20

Post results and witty banter to comments!

No equipment:
3 Min AMRAP of: 10 sit-ups, 10 star jumps
Rest 3 minutes
3 Min AMRAP of: 10 lying leg raises, 10 plank shoulder taps
Rest 3 minutes
3 Min AMRAP of: Burpees jump up (on step, or something not too high)

With Equipment:
3 Min AMRAP of: 10 sit-ups, 10 star jumps
Rest 3 minutes
3 Min AMRAP of: 10 lying leg raises, 10 plank shoulder taps
Rest 3 minutes:
3 Min AMRAP of: Man makers (right row, left row, clean, thruster)

Monday – 3/23/20

Welcome to the LCF Weekly Lockdown Comp Series! Post your results in the blog comments. More details here. Message/text/email/raven us with any questions!

No Equipment:
For Time:
– 100 Double Unders/Jumping Jacks or 200 Singles
– 50 Push-ups
– 40 Mountain climbers
– 30 Lunges

With Equipment:
For Time:
– 100 Double Unders/Jumping Jacks or 200 Singles
– 50 Renegade Rows
– 40 Mountain climbers
– 20 Front rack lunges

Sunday – 3/22/20

The LCF Weekly Lockdown Comp Series starts tomorrow! Click here for Anni’s email with details, and check here daily for the WOD and to post results in comments. And join us on FB and Insta to stay connected. Looking forward to seeing everyone’s results!!

Rest Day or Home WOD

3 rounds for time of:
800 Meter Run
50 Back Extensions*
50 Sit Ups

*Also known as a ‘superman’

Saturday – 3/21/20

Home WOD

For Time:
150 Double Unders*

*Can substitute with regular jump rope or jumping jacks

Friday – 3/20/20

Home WOD

AMRAP in 20 minutes of:
– 400 Meter Run
– Max Rep Pull Ups*

*Sub w/Push Ups

Thursday – 3/19/20

Home WOD

5 Rounds For Time:
– 100 Jump Rope*
– 50 Air Squats

*Can substitute with jumping jacks

Important Update! Tuesday – 3/17/20

Please read! Updated news from Anni in response to the changing COVID-19 situation:

With a most heavy heart, I must let you all know we are going to close LCF until 4/7/20 at the earliest. As of 8:30pm tonight (3/16/20) we will be closed.

Please understand that we will do all we can to keep you active and moving during this time. We are in the process of formulating an at-home programming and some fun weekly challenges. Also keep in mind, you are the heart and health of our small community, your continued support is the only way we will be able to open doors again when this is over, in a couple of weeks.

We have been through a lot at LCF and this is just another bump in the road, albeit, brand-new territory.

Please reach out to me, Anni, if you have any other questions, concerns, comments.

Link to full text of updated news in response to the changing COVID-19 situation.

Home WOD for Tuesday:
3 min AMRAP of Burpees
Rest 2 minutes
4 min AMRAP of 5 v-ups, 10 Squats
Rest 3 minutes
5 min AMRAP of 10 step up, 15 supermans, 20 double unders or jumping jacks
Rest 4 minutes
Run 5 min out, 5 min back.

Monday – 3/16/20

Please read! Important gym measures in response to COVID-19.


Click here to sign up for classes at least 3 hours ahead of time. Classes will be capped at 10 members for the time being. We appreciate your understanding during this unusual time.


A. E2MOM for 10 minutes: 5 reps of back squat at 70% of 1RM.
**After your 5 reps complete max set of push ups each round

B. 1600m Row, 10 sit-ups EMOM (workout begins with 10 sit-ups)

Friday – 3/13/20

“Lucky 13”

3 rounds for time of:
– 13 Push-ups
– 13 Sit-ups
– 13 Box Jumps (20/24)
– 13 Kettlebell Swings (35/53)
– 13 Push Presses (35/45)
– 13 Walking Lunges (each leg)
– 13 Mountain Climbers
– 13 Knees-to-Elbows
– 13 Pull-ups
– 13 Bar Dips
– 13 (air) squats
– 13 Hip Extensions
– 13 Burpees

Thursday – 3/12/20

A. E2MOM for 10 minutes: Back Squat 3 reps @70% of max to a target.
**After 3 reps complete max set of push ups each round.

B. 12min AMRAP of:
– 200m Row
– 200m Farmers Carry (35/45)
– 200m Run

Wednesday – 3/11/20

“DT” 5 rounds for time of:
– 12 Deadlifts (155/105)
– 9 Hang Power Cleans (155/105)
– 6 Push Jerks (155/105)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009, supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.