Attention LCF Athletes and Visitors: Effective Thursday May 5th, there will be no CrossFit Classes on Thursdays at 6pm.  LCF will now have a Barbell Class led by Coach Eli at 6pm. This class will work on different aspects of the Snatch, Clean, and Jerk. (Drop in rates will apply for visitors) #Clang and Bang


#20 something

Every Minute on the Minute for 20 Minutes:

Minute 1 – 15 Hand-Release Pushups (Rx+ 10 Handstand Pushups)

Minute 2 – 15/12 Calorie Row

Minute 3 – 15 Medball Squat Cleans (20/14)

Minute 4 – 50 Double-Unders

STRENGTH:  (15 Min)

Skill Transfer Day

Split Jerk Strict Press – 3×3

Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.

Strength/Skill Transfer

Jerk Balance – 3×3

Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position.  This should not be for a max load.  

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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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