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, 15.00 for Weekly pass visitors. See you all there!
STRENGTH:
1 Tempo Front Squat
On the Minute x 9:
5 Seconds Down
2 Seconds Pause in the Bottom
Aggressively Stand
Sets 1-3 60% of 1RM, Sets 4-6 64% of 1 RM, Sets 7-9 68% of 1 RM
**BeachFit will use either a single or two KBs
WOD:
#feel good friday
In Teams of 2, AMRAP 20:
50/35 Calorie Row
50 Burpees
30/21 Calorie Assault Bike
50 Kettlebell Swings (53/35)
*Split Reps as needed. One working while one resting.
OR
Feel Good Friday” Individual Variation
2 Rounds for Time:
25/18 Calorie Row
25 Burpees
15/10 Calorie Assault Bike
25 Kettlebell Swings (53/35)
CASHOUT:
#body armor
1-3 Giant Sets:
20 Dumbbell Box Step Ups (20″) (Video)
30 Glute Bridges (Video)
40 Banded Good Mornings (Video)
Rest 2 min between sets
