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.

Tuesday – 3/10/20

WOD
A. E2MOM for 10 minutes: Front Squat, 3 reps @ 60%

B. For Time:
– 10 Hang Cleans (105/75) – 1 Burpee
– 9 Hang Cleans – 2 Burpees
– 8 Hang Cleans – 3 Burpees
– 7 Hang Cleans – 4 Burpees
– 6 Hang Cleans – 5 Burpees
– 5 Hang Cleans – 6 Burpees
– 4 Hang Cleans – 7 Burpees
– 3 Hang Cleans – 8 Burpees
– 2 Hang Cleans – 9 Burpees
– 1 Hang Clean – 10 Burpees

4pm Kettlebell
KB test day with a finisher

6pm Olympic Lifting & Open Gym

Monday – 3/9/20

A. Push press 1-rep max

B. For time complete:
– 800m Row
– 50 Double Unders
– 50 Wall Balls (14/20 – 9/10)

Saturday – 3/7/20

8am Kettlebell
3 rds
45 on 15 off
Jumping jacks
Cross body MC
Kb swing
Pushup w/ rotation
Ring row
Plank holds

9am WOD
A. 21-15-9 reps for time of:
– Burpees
– Toes to bar

B. For time, 5 rounds of:
– 5 front squats (@50% 1RM)
– 5 box jumps (20/24)

10am Olympic Weightlifting

Friday – 3/6/20

A. Clinic: Hang Cleans

B. 1 set of max reps: (strict) pull-ups

C. “Grace”
30 clean & jerks for time (95/135)

Thursday – 3/5/20

A. 1-rep max back squat

B. AMRAP in 7 minutes of:
– 100m over/under carry (25/35)
– 10 push-ups
– 10 supine rows

Wednesday – 3/4/20

7 Rounds for time of:
– 5 Manmakers (right row, left row, push-up, clean to overhead)
– 10 Abmat sit-ups
– 10 Pull-ups
– 100m Run

Tuesday – 3/3/20

WOD
A. 1-rep max (strict) press

B. For time, complete:
– 400m Run
– 30 Kettlebell Swings (35/53)
– 30 Box Jumps (20/24)
– 400m Row

4pm Kettlebell
Double KB
4 sets 6 reps
– Row
– Clean
– Front squat

6pm Olympic Lifting & Open Gym

Monday – 3/2/20

A. 1-rep max Deadlift

B. 6 Rounds for time of:
– 10 Wall Balls (14/20 – 9/10)
– 10 Toes-to-bar

Saturday – 2/29/20

8am Kettlebell
4 sets
10 walking alt press per
12 band pull aparts
Then
12 10 8 6 4
DB bicep curl
Close grip push ups
Then
10 hill sprints

9am WOD
A. 10 minute EMOM:
– Even minutes: max push-ups
– Odd minutes: 3 power cleans (heavy)

B. 3 rounds of:
– 200 meter suitecase carry (25/45)
– 25 see the lights sit ups (25/45)
– 50 double-unders

10am Olympic Weightlifing

Friday – 2/28/20

A. Deadlift
3 sets x 5 reps at 65% of your Max Weight
3 sets x 4 reps at 70% of your Max Weight

B.
4 minute AMRAP:
– 5 pull-ups
– 10 squats
Rest 3 minutes:
6 minute AMRAP
– 5 pull-ups
– 10 squats
– 15 sit-ups