Aloha LCF Ohana! One more week and back to regular schedule with MORE hours! Today’s -Tuesday (7/30)- schedule is 6AM,7AM,8AM, Classes and Open Gym – closing at 9AM for the morning. There will be a 4pm Evening class. Our apologies for the interruption in schedule. We appreciate your flexibility!
#kellyrowland (25min Cap)
50/35 Calorie Row (35/20 Cal Assault Bike)
3 Rounds of “Kelly”
50/35 Calorie Row (35/25 Cal Assault Bike)
**1 Round of Kelly**
400 Meter Run (Sub 28/20 Assault Bike, 800m Bike Erg, 400m Ski Erg
30 Box Jumps (24/20) (Scale to step ups)
30 Wallballs (20/14)
1 Minute D-Ball Hold (Scale to KB Front Rack Hold)
20 GHD Sit-ups ( Scale to Weighted Ab Mat Sit Ups or 10 Strict Toes to Bar
Rest 1-2 min.