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! 


#backsquats (15 Min)

Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106%
Set 8 (On the 12:30): 1 Rep @ 108-109%
Set 9 (On the 14:00): 1 Rep @ 108-109%

*Percentages based on 5RM Back Squat or 90% of 1Rep Max

BeachFit or At Home will do: 

:30 Wall Sit (Rx+Hold DB and push out and back)

20 Sit Ups 

10 Cal Row or 30 Jumping Jacks



For Time:  (15 Min Cap)

21 Power Snatches (95/65)  *Scale to Power Clean

5 Rounds of “Cindy*” 

21 Overhead Squats (95/65)  *Scale to Front Squats

5 Rounds of “Cindy*”

21 Squat Snatches (95/65)  *Scale to Squat Cleans

*Cindy is 5 Pullups , 10 Pushups, 15 Air Squats

BeachFit or At Home Workout

21 DB Power Snatches (95/65)  

5 Rounds of “Cindy*” 

21 Overhead Squats (95/65)  *Scale to DB Goblet Squats

5 Rounds of “Cindy*”

21 Squat Snatches (95/65)  *Scale to DB Goblet Lunges

*Cindy is 5 Pullups/Ring Rows or 5 DB Rows per side , 10 Pushups, 15 Air Squats



1-3 Giant Sets:

20 Kneeling Arnold Press with Band Row (10 Each Side) Video

15 Weighted Hollow Rocks  Video

10 Strict Pull-ups *Reduce reps 

Rest 2 Minutes Between Sets


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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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