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!

Row/Run/Erg/Bike Conditioning (18min)

3 sets of: 5x200m, :20 rest
Rest 1:00 between sets

This is prescribed as Row but if you Rowed last week then choose the run/erg option. 

Barbell Conditioning:


Min 1:  5 Snatches (115/75lbs) Rx+135/95lbs
Min 2:  5 Snatches  (115/75lbs) Rx+135/95lbs
Min 3:  Rest
Min 4:  5 Snatches (115/75lbs) Rx+135/95lbs
Min 5:  Rest
Min 6:  9 Clean and Jerks (115/75lbs) Rx+135/95lbs
Min 7:  9 Clean and Jerks (115/75lbs) Rx+135/95lbs
Min 8:  Rest
Min 9:  9 Clean and Jerks (115/75lbs) Rx+135/95lbs

**Ideally we are using the same load for our Snatches and Clean and Jerks.  Prescribed is Squat Snatches but Power is ok too.  Coaches will help you decide weight to use. 

BeachFit Strength will do:


Min 1:  10 Ball Slams
Min 2:  10 Ball Slams
Min 3:  Rest
Min 4:  10 Ball Slams
Min 5:  Rest
Min 6: 12 KB Swings
Min 7:  12 KB Swings
Min 8:  Rest
Min 9:  12 KB Swings

WOD: (10 min Cap)



Deadlift (225/155lbs)
Handstand Pushups (scale to Inverted HSPU/Seated DB Press)

BeachFit will do:


Double KB Deadlifts

Hand Release Pushups

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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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