Aloha LCF Ohana! One more week and back to regular schedule with MORE hours! Today’s  (7/29) schedule is 6AM,7AM,8AM,9AM Classes and Open Gym – closing at 10AM for the day. There are NO PM CLASSES TODAY ONLY! Our apologies for the interruption in schedule.  We appreciate your flexibility!  

STRENGTH:

#push jerk

Every :90 Seconds x 5 Sets:  

3 Push Jerks  *Scale to Push Press

Set 1: 60%
Set 2: 65%  
Set 3: 70% 
Set 4: 70%
Set 5: 70%

BeachFit will do:

AMRAP 8 

5 DB Strict Press

10 Ab Mat Sit Ups

15 Cal Ski Erg

WOD:

#beef jerky

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges with Kettlebell in Goblet Position at chest (53/35) *7 Reps per side

7 Push JerksRx 135/95lbs  (Rx+165/115) *Beachfit will do DB Push Jerks/Press (50/35lbs)