Join us for Muscles and Mimosas THIS Saturday October 13th. 8AM Group WOD followed by create your own Omelette bar with Chef Rob from RJ Gourmet and fresh fruit. (Complimentary mimosas and kombucha will be served).  

LCF members and Week Pass Drop Ins 15.00.  

Day Drop and Muscles/Mimosas 40.00

As always proceeds will be going to charity.  Any charity suggestions please let us know! 

WOD:

#run wild

3rds (17 min Cap)

600m Run

21 Hang Squat Snatches (75/55lbs)

BeachFit will do:

3rds

600m Run

10 Hang Clean Jerk (5 on Right/5 on Left)

10 Goblet Squats holding DB used for C/J

MIDLINE:

3 Supersets

Max Effort L-Sit Hold (If can’t hold more than :15 sec do max effort hollow body hold)

100m Front Rack KB Carry (Choose weight you can go “unbroken” with)

Rest 1 min between rounds. 

CASHOUT:

#midline

2-5 Supersets

6 Tempo Chest to Bar Pullups  (Sub Pullups or Ring Rows)

9 Tempo DB Bench Press

*5 second negative/lowering phase.  Build to a heavy on the db bench press