Aloha LCF Ohana!  As most of you have heard we are closing until further notice and complying with Maui’s Public Health Emergency Rules.  Don’t worry though, WE AREN’T GOING ANYWHERE.  We will be posting daily AT HOME workouts to provide YOU our OHANA a workout that allows us to turn off our brain and enjoy our happy hour even away from the box.  These can be done mostly anywhere and with very little equipment. We will do our best to post as many options as possible.  If you have ANY questions regarding these workouts please don’t hesitate to contact us and we are more than happy to help.  Even though we won’t be in the gym we will all be there in spirit.  Feel free to post a video and share with all of us. Remember Fitness is all around us. Use the knowledge we have taught you and get creative on ways to be active. 

Mahalo Tom and Janelle and LCF Staff

WOD:

#tictacgo

AMRAP 25:

10 Air Squats + 400m Run (400m run is typically 1:30ish, so if no distance measured, run :45 one direction and turn around and come back

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round

Or Non Running Version

AMRAP 25 minutes:

10 Air Squats + 50 Double-Unders*  (See below for Double Under Mods)

20 Air Squats + 50 Double-Unders

30 Air Squats + 50 Double-Unders

40 Air Squats + 50 Double-Unders

50 Air Squats + 50 Double-Unders

60 Air Squats + 50 Double-Unders

70 Air Squats + 50 Double-Unders

Etc…

*Instead of Double Unders you can also do 100 Single Unders, 50 Jumping Jacks, 50 Mountain Climbers -R/L=2, 50 Lateral Hops over dumbbell or similar object-over and back is 2

CASHOUT:

3 Giant Sets:

:30s Kettlebell/DB  Side Plank (Left Arm) Video

:30s Kettlebell/DB Side Plank (Right Arm) 

5 Inchworms  Video

*If no KB or DB you can use any weighted object – small 5/10lb plate, etc