Workout of the Day

WORKOUT OF THE DAY, APRIL 29TH 2021

WOD: #thisismyhappyhour 28-22-16-10-16-22-28 Calorie Row, Bike or Erg Bike Russian KB Swings (70/53lbs) DB Floor Press (50/35lbs) Half Reps on Right, Other Half Reps on Left KB Goblet Lunges (Can use KB weight or DB across chest) R/L=2 CASHOUT: 1-3 Rounds Barbell Curls (5 seconds

Read More

WORKOUT OF THE DAY, APRIL 28TH 2021

We will be doing the #iamhe WOD and #front squat STRENGTH in class today. WOD: #IAMHE 2 Sets:3 RoundsRun 200m (Row)20 Toes to bar *Scale to Hanging Knee Raises) Run 200m (Row)15 Strict handstand push ups *Scale to Kipping HSPU, Inverted HSPU, Hand Release Pushups

Read More

WORKOUT OF THE DAY, APRIL 27TH 2021

Aloha! We will be doing #judasWOD and CASHOUT today in class. WOD: #judas 3 Rounds for Max Reps of:1 Minute: Burpees1 Minute: Power snatches (95/65)1 Minute: Box jumps (24”/20”)1 Minute: Thrusters (95/65)1 Minute: Pull Ups-Rest 1 Minute- Target Reps per round 75-100 Burpees: Non-stop movement

Read More

WORKOUT OF THE DAY, APRIL 26TH 2021

Aloha! We will be #chosenWOD and #backsquat STRENGTH in class! WOD: #the chosen 3 rounds 5 Burpee Pullups (Rx+Muscle Ups)9 Hang power cleans (155/105) *Scale 135/957 Push Jerks (155/105)50 Double Unders (75 Singles)-Rest until 15:00-15 Burpee Pullups (Rx+Muscle Ups)27 Hang power cleans (155/105) *Scale 135/9521 Push

Read More

WORKOUT OF THE DAY, APRIL 23RD 2021

WOD: #icecream For Time:50 Power Snatch (75/55) *Scale to Power Clean400m Run50 Power Snatch (75/55)-Rest until 10:00-400m Run25 Squat Snatches 115/75lbs (Rx+135/95) *Scale to Squat Cleans400m Run Target Time each set: sub 8 minutes Time Cap each set: 10 STRENGTH: #Dip+ Pause Push Jerk (Pause

Read More

WORKOUT OF THE DAY, APRIL 22ND 2021

WOD: #breakinasweat 0-10min 4 Rounds 200m Run 200m Row *Can sub either out for 200m Ski or 400m Erg Bike 10-20min 5 Rounds 12 KB Suitcase Deadlifts (6 side) *70/53lbs 15 Burpees *Scale to 10/12 if need 20-30min 6 Rounds 15 Russian KB Swings (70/53lbs)

Read More

WORKOUT OF THE DAY, APRIL 21 2012

We will be doing the WOD and Front Squat STRENGTH in class today! WOD: #rubbingisracing 12 Single Arm Dumbbell Clean And Jerks (50/35)15-30-45-60-45-30-15Double Unders*Start and finish the workout with Double Unders Target Time: 7-8 minutes Time Cap: 12 minutes #rubbingisracing Rx+ Open Gym Option 2

Read More

WORKOUT OF THE DAY, APRIL 20TH 2021

We will be doing #coletrickle WOD and #pushpress STRENGTH in class. WOD: #cole trickle 30/24 Calorie Assault Bike20 Burpee Box Jump Overs (24/20) Rx+30/24 You can use hand to assist it Rx+10 Power Cleans (185/135) *Scale to 165/115lbs– @12:00 –10 Power Cleans (185/135) *165/115lbs20 Burpee

Read More

WORKOUT OF THE DAY, APRIL 19TH 2021

Aloha LCF Ohana! Today we will complete #daysofthunder WOD and #backsquat STRENGTH in our classes. Other pieces will be optional during OPEN GYM. Mahalo! WOD: #daysofthunder Teams of 2 (1:1)  6 Sets (each) Rx+8 sets 15/12 Calorie Row *Scale to 12/10 Calorie Row or 11/8

Read More

WORKOUT OF THE DAY, APRIL 16TH

We will be doing the #zebo and #Power Clean strength in class. WOD: #zemo 3 rounds30/24 Calorie Row30 Chest to bar pull ups *Scale to Pullups, Jumping Pullups or Ring Rows-rest until 15:00-3 rounds30 Push Ups60 Air Squats-rest until 25:00-30 Clean and Jerks (135/95) *Scaled

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.