Hey LCF Peeps…things are changing every hour and we are doing our best to adapt accordingly. In response to the most recent mandate, we must close our doors and have everyone off of the premises by 7:45 AM Friday 3/20. Failure to do so is a $5000 fine and/or 1 year in prison.  We will have the 6AM and 7AM class only – no Open Gym. Tom and J will take the weekend to assess the situation and will keep you posted! Keep the vibe high, stay well! We got this!

STRENGTH:  (12 Min) 

Set 1 (On the 0:00): 3 Reps @ 80%

Set 2 (On the 2:00): 1 Rep @ 88%

Set 3 (On the 4:00): 3 Reps @ 80%

Set 4 (On the 6:00): 1 Rep @ 91%

Set 5 (On the 8:00): 3 Reps @ 80%

Set 6 (On the 10:00): 1 Rep @ 94%

Set 7 (On the 12:00): 12 Reps @ 68%

*Percentages off your 1 Rep Max Front Squats

BeachFit will do: 

AMRAP 12 

10 Alternating Lunges

20 Plank Taps

WOD:

#garagefight (20 min Cap)

30 Dumbbell Goblet Thrusters (50/35lbs)

30 Single Dumbbell Hang Power Cleans  *Alternate every 5 Reps

30 Hops over the Dumbbell

30 Single Arm Push Presses  *Alternate Every 5 Reps

30 Burpees  

200m Run

1 Min Rest