Aloha LCF Ohana!  During times like these we know how important the gym can be in everyones lives.  A place kind of like Cheers..where everyone knows your name, you can relieve  stress via exercise and improve your health at the same time. We are doing our best to stay open and keep energy high. As you know we pride ourselves on keeping a clean facility. Please be mindful of this and help us by wiping down all equipment (DBs, plates, bars, cardio equipment, etc).  We are cleaning the floor 2x daily with our bulldog scrubber.   Be sure to please wash your hands upon getting to the gym and leaving.  We have plenty of paper products, soap and water.  Also, we know kids are out of school so please be mindful and if needing to bring them to the gym they must either stay seated on the bench inside the gym or out front and off the equipment.   This is for everyones safety.  BIG MAHALO to everyone during this time! Stay tuned to our Facebook page, Instagram and Website for any future updates. 


For Time:

100 Double Unders  (200 single Unders)

50′ Handstand Walk *Scale to Bear Crawl or Round the world on box 

75 Double Unders  (150 Singles)

50′ Handstand Walk

50 Double Unders (100 Singles)

50′ Handstand Walk

25 Double Unders  (50 Singles)

50′ Handstand Walk

10 Minute Time Cap


#triple threat

On the 0:  1 Mile Run

On the 10: 130/100 Calorie Row

On the 20: 100/70 Cal Assault bike or 130/100 Calorie Erg Bike or 100 Box Jump Overs


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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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