Workout of the Day

WOD: We will have our normal schedule this week with the EXCEPTION of Thursday 12/31 (No evening class or evening open gym) and CLOSED on 1/1 New Years Day. We will do the WOD and the #snatch in class today #larry the cucumber 2 sets25

WOD: #bob the tomato AMRAP 21 Minutes7 Deadlifts (275/185) *Scale to 225/155 **Don’t go over 70% 1RM14 Box Jump Overs (24/20) (clear the box)42 Double Unders *Scale to 21 DU or 63 singles Target Rounds 10-12 CASHOUT: #accessory 4 rounds12 Bulgarian Split Squat (light) (each

WOD: #veggie tales 5 Sets15 Strict Handstand Push Ups *Scale to Kipping, Strict DB Press 35/25lbs or Inverted HSPU21 Toes to Bar *Scale to Hanging Knee Raise or Ab Mat Sit Ups27/21 Calorie Assault Bike or 38/30 Cal Row (OR 21/16 Calorie Echo Bike)-Rest 1:1

WOD: #12 Days of Christmas 1 200m Run 2 Ring Rows/Pullups or Muscle Ups 3 Thrusters (50/35’s) or 115/75lbs 4 Front Rack Lunges (50/35’s) or 115/75lbs 5 Hand Release Pushups or Handstand Pushups 6 Deadlifts (50/35’s) or 115/75lbs 7 Ab Mat Sit Ups/Knee Raises or

Aloha LCF Ohana and guests!  We will have our normal schedule this week with the EXCEPTION of Thursday 12/24 (No evening class or evening open gym) and CLOSED Friday 12/25 Christmas Day.  We will have our normal schedule the following week with the EXCEPTION of

Aloha LCF Ohana and guests!  We will have our normal schedule this week with the EXCEPTION of Thursday 12/24 (No evening class or evening open gym) and CLOSED Friday 12/25 Christmas Day.  We will have our normal schedule the following week with the EXCEPTION of

Aloha LCF Ohana and guests! We will have our normal schedule this week with the EXCEPTION of Thursday 12/24 (No evening class or evening open gym) and CLOSED Friday 12/25 Christmas Day. We will have our normal schedule the following week with the EXCEPTION of

WOD: #christmas cookies AMRAP 10 20/15 Cal Row *Scale to 15/10 20 Air Squats Rest 2 min AMRAP 10 20/15 Cal Bike *Scale to 15/10 15 Plate Ground to Overhead (45/35lbs) Rest 2 min AMRAP 10 200m Run *Scale to 15/10 10 Strict Pullups CASHOUT:

WOD: #hot in hurr EMOM 27 Min 1: 8 Pushups + 8 Up/Downs + 8 Alternating Lunges (Scale to 7s or 6s or 5s – to be done by :45 sec mark Min 2: 12/10 Row or Bike (Scale to approx :45 sec work) Min

WOD: #christmas fudge 25 Burpee Box Get Overs 30/24 Rx+(48/40)50/40 Calorie Assault Bike (OR 70/55 Cal Row)50 Weighted Ab Mat Sit Ups (Rx+GHD Sit-Ups)25 Bar Muscle-Ups *Scale to 25 CTB/Pullups+ 25 Bench Dips)50 Ab Mat Sit Ups (Rx+GHD Sit-Ups)50/40 Calorie Assault Bike (OR 70/55 Cal