WORKOUT OF THE DAY, OCTOBER 11TH 2018

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:

# sweat shop

Min 1: 15/10 Cal Row

Min 2: 10-15 Plank Pushup (Elbow/Elbow/Hand/Hand =1)

Min 3: 5 DB Deadlifts + 5 DB Hang Power Cleans + 5 DB Push Jerks (35/20lbs) Rx+50/35lbs

Min 4: 10 Burpees

CASHOUT:

Every minute for 10 minutes

10 DB Curls 

5 Pushups

10 DB Arnold Press

5 Pushups

Weight will vary per individual (25/15lbs)

*Scale numbers accordingly to get approx 10-15 sec rest

**Take every other minute off if desired

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