Join us Saturday, April 21st from 8-10am for our 3rd Muscles and Mimosas (8-9am WOD followed by create your own omlette bar with Chef Rob Mason of RJ Gourmet and complimentary Mimosas and Kombucha from Valley Isle Kombucha)  Cost is 10.00 LCF members, 40.00 for Drop Ins includes WOD, 15.00 for Weekly pass visitors. Proceeds to go to Kids Cook with Heart. Each Muscles and Mimosas purchase enters you in our prize drawing.  This months prize is a Down the Hatch gift card!  

WOD:

#midwest inspired

For time:

10-9-8-7-6-5-4-3-2-1

Power Cleans (185/130lbs) **BeachFit will do DB Power Cleans or Single KB Cleans

After every round complete:

15 Air Squats

10 Pushups

5 Pullups  **BeachFit/Scale Ring Rows

100m Drive way Run

CASHOUT: (10 min)

10-9-8-7-6-5-4-3-2-1

Single KB Hammer Curl

Weighted Ab Mat Sit Up or GHD