Workout of the Day

WORKOUT OF THE DAY, OCTOBER 23RD 2020

WOD: #man of steel 6 Sets24/20 Calorie Bike, Row, or Ski (Scale to 20/15 Cal)8 Power Cleans 225/155lbs (Scale to 185/125lbs)150ft Farmer Carry (70/53lbs)Rest 3 min after each round #man of steel (Competitor version) 6 Sets24/20 Calorie Ski Erg8 Power Cleans (225/155)150’ Sled Push (Sled

Read More

WORKOUT OF THE DAY, OCTOBER 21ST 2020

WOD: #doomsday 5 Sets (1 Set Every 5 minutes)15 Chest to bar pull ups15/12 Calorie Assault Bike15 Wall Balls (30/20)15 Burpees to bar Target time: 3min Time Cap: 4min Scaled Version to finish in cap:5 Sets (1 Set Every 5 minutes)12 Chest to bar pull

Read More

WORKOUT OF THE DAY, OCTOBER 20TH 2020

WOD: #kryptonite For Time: (12 min Cap for each part)200 Double Unders (300 Singles)50 Toes to bar (Scale Hanging Knee Raises)50 Deadlifts (225/155)-Rest 5:00-50 Deadlifts (225/155)50 Toes to bar200 Double Unders Target Time for each section is 7-8 min. Scaled version to finish in time

Read More

WORKOUT OF THE DAY, OCTOBER 19TH 2020

WOD: #superman AMRAP 12 Minutes (8+ Rds)18 Hang Power Cleans (95/65)18 Push Ups-Rest til 20:00-AMRAP 8 Minutes (5+) 12 Front Squats (95/65)6 Strict Handstand Push Ups (Scale to Strict Press) #Accessory 3-4 Sets 12 Cossack squats12 Single Arm Ring Row (each side)24 Hip Extensions (Scale

Read More

WORKOUT OF THE DAY, OCTOBER 16TH 2020

WOD: #aweful annie (18 min Cap) Below is the crossfit games qualifier WOD #aweful annie. This was performed with a drag rope, ghd, and heavy cleans. Our class will be doing the Open Prep Version of the WOD listed below as well. 50-40-30-20-10Drag Rope Double-under

Read More

WORKOUT OF THE DAY, OCTOBER 15TH 2020

WOD: #shredder Buy In: 20 Up Downs 10 KB Goblet Thruster (53/35lbs) *Hold Single KB in Goblet position in front of chest 10 KB Goblet Thruster20 Hand Release Pushups (Scale to 15 if need) 10 KB Goblet Thruster20 Hand Release Pushups (Scale to 15 if

Read More

WORKOUT OF THE DAY, OCTOBER 14TH 2020

WOD: #nasty nancy (Time Cap 35 min) 5rds for time: 500m Run 15 Overhead Squats (135/95lbs) Rx+185/125 15 Bar Facing Burpee Competitor Target Time: 25 min This is a great triplet to test our aerobic capacity along with how we manage a large volume of

Read More

WORKOUT OF THE DAY, OCT 13TH 2020

WOD: #DARN DIANE 3 Rounds For Time: (Time Cap 12 min) 15 Deadlifts (315/205lbs) Scale 275/175lbs *Do not use more than 70% of 1RM 15 Strict Deficit Handstand Push-Ups (Scale to Regular Strict HSPU, Kipping Deficit or Inverted HSPU Target Time for Competitors: 6 min

Read More

POST OF THE DAY, OCTOBER 5TH 20202

WOD: Our daily WODs will now be posted in WODHOPPER for our active LCF members.  Once signed into your WODHOPPER account you can see the days WOD via the WOD HOPPER icon on your desktop or from your smart phone  If you have any questions

Read More
POPULAR POSTS

Schedule Your

free session

Local residents!! Fill out the form below to get started!

fill out the form below to get started!

Kama’aina, local residents, your first session is FREE! Come on in and experience the WOD, LOVE, and ALOHA.

learn more about our membership options

Fill out the form below to get started.