Are you ready? The 2017 Reebok CrossFit Open registration starts Jan 12!  To learn more about the Open, click HERE. Just like last year we will be doing our LCF Open workouts on Friday evenings from 5-7pm. More information to follow. 

STRENGTH: (15 min)

Front Squat

78%/3
83%/1
78%/3
85%/1
78%/3
87%/1

BeachFit will do:

12 Min EMOM

Min 1: 12 Wall Balls

Min 2: 200m Run

WOD:

#start your engines

EMOM 30

Min 1: 15/12 Cal Row 

Min 2: :40 Sec Plank Hold

Min 3: 10/8 AirDyne Bike

Min 4: 10 Shuttle Sprints (Down =1/Back =2)

Min 5: 15 KB Swings (70/53lbs)

CASHOUT:

Midline Conditioning
1-3 Rounds, NOT for time:

25 Weighted Ab Mat Sit Up Rx+GHD
1 min Overhead DB Hold (50/35lbs)

OPTIONAL OLY CONDITIONING:

Hang Squat Clean
60%/3
65%/3
(70%/3)3

Jerks
60%/3
70%/3
75%/3
(80%/3)2