Are you signed up and ready? The 2017 Reebok CrossFit Open registration is OPEN!  To learn more about the Open and to sign up, click HERE. Anyone who guesses the exact WOD will win a FREE MONTH at LCF!

We will program the Open WODs for all Friday class times: 6AM, 7AM, 8AM, 9AM, and 4PM. (YOGA will still be at 10:15-11AM on Fridays). There will not be class at 5PM or 6PM on Fridays for the next 5 weeks.

We will run Friday night lights from 5-7PM. That is where we will have heat and judge assignments to do the Open WOD for a validated score.

Sign ups will be on Facebook as soon as the WOD is released and we set heat times.

We will more than likely add an option on Saturdays from 8:00-9:30AM with the first heat starting PROMPTLY at 9AM. We will still have the 8AM class on Saturdays which will take precedence. To join us for a validated score, you will need to schedule ahead of time.

If you have your own judge or video you are welcome to perform the WOD for a score during class (if space/time allows) or Open Gym, and of course we will provide judging at Friday Night Lights!

Here’s to a great season! Best of luck everyone!

During Friday night lights this week, we will be contributing to and accepting donations for the amazing little boy, Trucker Dukes, who is fighting childhood cancer. To learn more, please visit We know that there isn’t any WOD that is as tough as this little guy and we want to support him and his family in anyway we can. #teamtrucker


STRENGTH:  (20 Min for both)

Power Snatch

Back Squat
3 sets of 3@65%

BeachFit Strength 15 min AMRAP:

10 Plate Ground to Overhead

10 Squats with Plate

Run to Drive

:30 sec Plank


#Jackie (13 min Cap)

For Time:

1,000m Row  or 800m Run

50 thrusters (45/35lbs) *BeachFit -Wall Balls or DB Thrusters

30 Pull-ups  *BeachFit – Ring Rows

Rx+ Jackie

50 Cal Row

35 Thrusters (95/65lbs)

20 Bar Muscle Ups


Gymnastics Conditioning

4×9 Dips (1 second pause at top/1 sec pause at bottom)



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“Kama’aina, local residents, your first session is FREE! You are welcome to attend any of our regularly scheduled CrossFit Classes (excluding Saturday AM). Click HERE for our schedule. Please arrive 15 minutes early to complete your waiver and to assure you are on time.

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