SCHEDULE UPDATE:  There will be NO EVENING CLASSES on 6/28.  Also, NO OPEN GYM on 6/29.  As of now the plan is to be in our NEW LOCATION 48 ULUPONO on MONDAY JULY 1ST!  Moving party this weekend.  LCF Ohana please feel free to help out with the move Friday after 9am class, Saturday after class and all day Sunday! 

STRENGTH:

#front squats

Every 1:30 for 7:30 complete the following:

1 Tempo Pausing Front Squat

1 Front Squat

Tempo: 5s negative, 3 second pause in bottom. Regular stand.

Set #1 – 60% of 1RM Front Squat
Set #2 – 65%
Sets #3+4+5 – 70%

**BeachFit will do (2) DB or Single KB squats with same temp

WOD:

#jack daniels

For Time:

1,000 Meter Run

50 Thrusters (65/45) *BeachFit will do Single DB Thruster (35/20)

30 CTB Pull-Ups

CASHOUT:

3 “Giant Sets”:

9 Romanian Deadlifts (These should be unbroken, but good form)

15 Weighted Glute Bridges

27 Ab Mat Sit Ups (Rx+GHD Sit-Ups)

Rest 2:00 between sets.