LCF Ohana!

There will be no evening class/open gym on Thursday November 26th. We will have our 6-10am Open Gym and our 8am CrossFit class. 



5 sets (1 Set every 3 Minutes)
100 Double Unders (150 Singles)
30 Push Ups

Target Time each set: 1 minute 30 seconds to 1 Minute 45 seconds

Time Cap each set: 2 minutes

Scaling option:
5 sets (1 Set every 3 Minutes)
70 Double Unders (Scale to 100 Singles)
20 Push Ups


#Accessory fun

3-4 rounds
10 Glute Ham Raises
10 Bird Dogs (with 2 second pause at end range)
10 Weighted Single Front Rack Dumbbell Lateral Box Step Ups (light/moderate) (each side)
100’ Single Arm Farmer’s Carry (Heavy) (Each side)

Glute Ham Raise
Bird Dog
Single Arm Dumbbell Step Up – perform as a lateral step up
Single Arm Farmer’s Carry

Optional WOD 2:

50/40 Calorie Ski 
50 Abmat Sit Ups 
50 Alternating V Ups
50 GHD Sit Ups *Scale to weighted abmat situps (35/25lbs)
-Rest 5 Minutes-
50 GHD Sit Ups *Scale to weighted abmat situps (35/25lbs)
50 Alternating V Ups
50 Abmat Sit Ups 
50/40 Calorie Ski

Target Time each set: sub 9 minutes

Time Cap each set: 12 minutes

Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get more information

“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.

learn more about our membership options

Fill out the form below to get started.