Make it a great week LCF fam!!  

The 2019 Reebok CrossFit Open starts February 21st!! Click HERE to learn more about the Open and to get signed up.  This is for EVERYONE with scaled and Rx divisions. We will announce our Open Scoring Schedule in the coming weeks. Visitors welcome to participate!

STRENGTH: (20 min for both)


7 sets of 2

1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 73%
1 Set of 2 Reps @ 76%

Use the final (4) sets to build to a heavy set of 2 repetitions, aiming to finish between the 82-86% range.

#push press

5 Sets of 3 Repetitions

Start at 75% of our estimated 1RM Push Press, and steadily build from there.

BeachFit will do:


200m Run

10 KB Swings

10 Air Squats

10 Push Ups


#go fish

For Time:

1,000 Meter Row (Sub 1000m Run or 50/30 Cal Bike)

Directly into…

3 Rounds:

21 Deadlifts (BeachFit will do KB Deadlifts

15 Barbell-Facing Burpees

9 Push Jerks (KB Push Press)

Rx Barbell – 135/95lbs (Rx+155/105)

*Choose load you could do 15+ Jerks with when completly fresh


#du and hspu

Not for Time:
40 DU + 60% of Max Strict HSPU
40 DU + 50% of Max Strict HSPU
40 DU + 40% of Max Strict HSPU
40 DU + 30% of Max Strict HSPU
Directly into…
40 DU + 60% of Max Kipping HSPU
40 DU + 50% of Max Kipping HSPU
40 DU + 40% of Max Kipping HSPU
40 DU + 30% of Max Kipping HSPU

**If we do not yet have handstand pushups consistently yet, we can modify these movements while preserving the repetition scheme.
For strict HSPU – use strict pushups.
for kipping HSPU, let’s use dumbbell push presses, choosing a load we believe we could complete 15-20 unbroken repetitions with, when fresh.

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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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