The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history.

The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today and learn more about the Open by clicking HERE! The OPEN is for EVERYONE! Please ask any of your LCF Coaches if you have any questions. 

As we have in previous years we will program the Open WOD (rx/scaled/etc) for class the Friday following the announcement. We will also have specific times open for those SIGNED up to be judged and scored for the Open. Stary tuned for Details.

WOD: (We will be doing the WOD, STRENGTH part A, and Accessory in class) As always, try and do the program in the order provided and get done what you can


100 Wall Balls (20/14)
75 Toes to bar **Scale to Hanging Knee Raise, V-Ups or DeadBugs R/L =2
50 Wall Balls (20/14)
25 Bar Muscle Ups *Scale to 25 Burpee Pullups (**Or 25 Burpee to Target + 25 Ring Rows)

Time Cap: 20 min

Comp Goal: 15 min

Scaled (Reps) Option:

80 Wall Balls (20/14)
60 Toes to bar *Scale to Hanging Knee Raise or V-Ups
40 Wall Balls (20/14)
20 Bar Muscle Ups *Scale to 20 Burpee Pullups or (20 Burpee to Target + 20 Dips)


1-3 Sets
1:00 Side Plank (each side)
10 banded pallof press (each side) (slow and controlled)
10 Bird dog

Side Plank
pallof press
Bird Dog


#Snatch Push Press + Snatch Balance:
– 2 sets of (3+2) @70% 1RM Snatch
– 2 sets of (2+1) @ 75% 1RM Snatch
* Rest 2 minutes between sets

#1 Snatch High Pull + 1 Power Snatch + 1 Snatch
– 2 sets @ 70% 1 RM Snatch
– 3 sets @73% 1 RM Snatch
* Rest 2 minutes between sets

#Power Clean + Push Jerk
– 3 sets of 8 (1+1+1+1+1+1+1+1) = Power Clean + Push Jerk for 4 touch’n go unbroken sets
– 1 Set = 1 Power Clean + 1 Push Jerk + 1 Power Clean + 1 Push Jerk + 1 Power Clean + 1 Push Jerk + 1 Power Clean + 1 Push Jerk
– rest 2 minutes between sets –

#Snatch Deadlift + Snatch Shrug
– 3 sets x (3+5) @ 105% 1 RM Snatch
* Rest 2 minutes between sets


12 sets:
30sec at 6min test (or fast) pace, 
30sec at easy (active recovery) pace
No add’l rest b/t reps or sets
Total: 12min

Notes: The minimum target distance for the 30sec easy interval should be half (50%) of the 30sec fast interval distance.”

  • Rich Froning Fast: 1:30-1:32/500m pace
  • Rich Froning Easy: 2:00-2:05/500m pace

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