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!
STRENGTH:
#front squats
Every 1:30 for 9 min..
Set #1 – 3 Reps @ 80% of 1RM Front Squat
Set #2 – 1 Rep @ 87% of 1RM Front Squat
Set #3 – 3 Reps @ 80% of 1RM Front Squat
Set #4 – 1 Rep @ 89% of 1RM Front Squat
Set #5 – 3 Reps @ 80% of 1RM Front Squat
Set #6 – 1 Rep @ 91% of 1RM Front Squat
BeachFit will do:
AMRAP 9
10 Cal Bike
10 KB Swings
10 Sit Ups
WODS:
#Tripled Up
15-12-9:
Thrusters 95/65lbs Rx+115/80
Toes to Bar
50/35 Calorie Assault Bike or Row ** Can Sub 800m Run
15-12-9:
Thrusters (115/80)
Toes to Bar
BeachFit will do:
30-24-18:
Single DB Thrusters (35/20)
Dead Bugs (R/L=2)
50/35 Calorie Assault Bike or Row ** Can Sub 800m Run
30-24-18:
Single DB Thrusters
Dead Bugs
