Hang tight LCF Ohana! Please stay tuned to our social media for updates regarding opening in the coming weeks. A more detailed email will be sent to current Ohana.  Mahalo. 

LCF/COMPTRAIN MINDSET:

“Belief is irresistable”

Video

WARMUP:

7 min for quality

Performed with Light Dumbbell

100 Meter Run (5 x 10m Shuttle Run)

10 Single Dumbbell Rows (Each Side) Video 

10 Single Dumbbell Strict Press (Each Side) 

10 Single Dumbbell Deadlifts (Each Side) Video

WOD:

#cinnamonswirl

AMRAP 20: (Goal 7-10 Rounds)

200 Meter Run (Sub 15x10m Shuttle Runs, 15 Box Jumps, or 15 Tuck Jumps)

5 Strict Pull-ups or Ring Rows (or Single DB Row 5 Per Side Video)

10 Single Dumbbell Push Presses (5 Per Side/switch)

10 Single Dumbbell Deadlifts (10 per Side)

CASHOUT:

Accumulate 3 Minutes in a Weighted Hollow Hold Video

Every Break: 30 Second Arch Hold Video