WORKOUT OF THE DAY, NOVEMBER 6TH 2017


Published November 5, 2017


We are stoked to bring you Muscles and Mimosas, Saturday November 11th.  Our vision is to do this once/month. 

We will start with our regular Crossfit class WOD from 8-9.
Our first event we will also have a quick 30min optional recovery yoga session with Reda. 
Then, at 9:30, we will enjoy a made to order omelet from our very own Chef Rob of RJ Gourmet.
We will offer complimentary mimosas and kombucha.

We want to bring together our LCF Ohana, and welcome our visitors to enjoy a fun morning combining a few of our favorite things...fitness, friends, food, and bubbles...

Each month we will have a different raffle prize. The first month is a LuluLemon Gift Card.

Each month, we will donate a portion of the proceeds to a different charity/cause. The first month will be Make a Wish Hawaii.

We hope you will join us! All members, community, visitors, all fitness levels are welcome!

Ticket Costs:
Current LCF Members $10
Kama'aina Drop In $30
Drop - In Day Pass + M&M $40
Drop - In with a Week Pass +$15
All tickets will be entered in the raffle for a chance to win and 
Include up to 1 omelettes and 1 mimosas/kombucha

STRENGTH:

Back Squat

4 Rounds:

In a :30 Second Window:

Max reps @ 70%

Rest 2:30 between sets

*BeachFit will do KB Goblet squats 

WOD:

#nick

AMRAP 20:

10 Thrusters (135/95) *BeachFit will do Wall Balls

30 Calorie Bike or Row (400m Run)

16 Chest to Bar Pull-Ups


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