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!

STRENGTH: (15 min)

Back Squat

2 Rounds:

5 Reps @ 78%
3 Reps @ 82%
1 Rep @ 86%

Rest 2:00 between each set of squats

BeachFit will do:

5 KB Swings, 5 Goblet Squats 100m Run, 10 KB Swings, 10 Goblet Squats 100m…continue in this fashion for 12 min

WOD: (10 min)

For Time: 

#Isabel

30 Power Snatches (135/95)

Rest as needed….then, 

BeachFit will do:

60 Plate Ground to Overhead (45/35lbs)

*4 Burpees every minute, starting at 3..2..1

Conditioning (Bike, Row or Ski Erg for Total Cal) 

*partner up

1-3 Rounds:

:30 on / :30 off

1:00 on / 1:00 off

1:30 on / :30 off