LCF Ohana and Friends –  Dave Newman (Owner Rx Smart Gear) and his team will be on island next weekend and they have offered LCF a clinic spot for their sought after jump rope methods.  There is a 15 spot minimum so please sign up now so they can plan accordingly. 

Rx Smart Gear offers industry-leading clinics on teaching crossfitters how to efficiently master double unders as well as understand and work the basics of jump roping all together.

https://rxdoubleunderclinics.webconnex.com/LC

Any other questions please let us know!

WOD:

#100 proof

Teams of 3, 1 Teammate working at a time:

100 Cal Assault Bike

100 Box Over Jumps (24/20)

100 Thrusters (95/65lbs)

100 Chest to Bar Pullups

100 Thrusters

100 Box Over Jumps

100 Cal Assault Bike