Want to change someone’s life? Let them be your WOD Buddy for FREE for the rest of September! Who do you know who could use an accountability partner to get into the best shape of their life? Who do you know who wants to try CrossFit or BeachFit(non-barbell/more cardio option in each class) They have nothing to lose and everything to gain when they join you for FREE for the month of September! *Buddy’s must not have been a member at LCF since Sept 2015* We look forward to meeting all of your buddies! 

STRENGTH:  (12 Min)

Back Squats 

4 sets of 2 at 75%

BeachFit will do:

10 Min Max Assault Bike Cal*

*5-10 Goblet Squats Every 1:30 (Starting at 0:00)

WOD:

#let it burn

12 min AMRAP

10 Toes to Bar  (Scale to Hanging Knee Raise/Ab Mat Sit up)

10 Burpees

10 Power Snatch   *BeachFit will do Plate Ground to Overhead

CASHOUT:   

1-3 Rds

10 Bar Sit Ups

10 Evil Wheels

10 Narrow Barbell Curls

10 Wide Grip Barbell Curls