WOD

Friday the 22nd: For those Frought with Future Fitness Forays

***Remember guys, Saturday’s class is at 7:00am!***

6 Rounds I know does legitimately seem like a lot of rounds. But it’s “only” 400’s, which puts the workout at 1.5 miles of running, which is a distance that we do regularly accomplish, so chin up! The height on the box overs, we don’t really mess with 30″ too often either, having your hands to help you out is going to make 30″ more doable for sure, and the 24″ for ladies as well, so be smart there, have fun with it, and you’ll get through it!

The Workout:
6 Rounds For Time:
400m Run
12 Box Jump Overs (30/24”)
– Athletes may touch the top
of the box with their hands

Of course all our regular scaling options are in the works for today, so look forward to those options, to keep your progressing and getting fitter everyday!!

Thursday the 21st! Orionids meteor shower! Pesky moon messing it up though :/

***ERGWOD*** is coming Saturday 9am-3pm, if you haven’t registered, DO IT. Otherwise you’ll miss out on hanging out, having fun and smashing on rowers, bikes, and ski ergs, to the ultimate improvement of your technique allowing you to get further faster in your workouts! But let’s be serious, it’s about the hang out, come play!

***SATURDAY’S CLASS*** The morning class will be shifted earlier, to 7:00am, so that we can do that, and have the 8:00 hour to set-up, and check everyone in who’s coming to the event that day. Plan accordingly!

It’s a heavy day! Is it a squat? Is it a press? NOOOOO! It’s a Thruster! Combine the two, and jam out!

The workout:
Thruster for 1 rep Max!!

DB’s can be used of course, they’re just more dicey, don’t drop them and break my dumbbells! [hugs]

Wednesday the 20th: Kettlebells and Sweating, a typical combination

***ERGWOD*** is coming Saturday 9am-3pm, if you haven’t registered, DO IT. Otherwise you’ll miss out on hanging out, having fun and smashing on rowers, bikes, and ski ergs, to the ultimate improvement of your technique allowing you to get further faster in your workouts! But let’s be serious, it’s about the hang out, come play!

***SATURDAY’S CLASS*** The morning class will be shifted earlier, to 7:00am, so that we can do that, and have the 8:00 hour to set-up, and check everyone in who’s coming to the event that day. Plan accordingly!

A good ole fashioned KettleBell day! For clarity, the “Up-down” is the burpee without the push-up part. Hands on plate, feet back to plank, jump feet back in, and then jump onto the plate, step or jump off, and repeat as desired.

The Workout:
For Rounds & Reps:
AMRAP 5:
5 Hand to Hand KB Swings (53/35#)
10 Up-Downs to Plate
– Rest 3:00
AMRAP 4:
10 Russian KB Swings
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3:
Max Distance Single-KB Carry

I wanna know on the last three minute segment who’s gonna be running their KB around to win the distance!!

Tuesday the 19th!

***ERGWOD*** is coming Saturday 9am-3pm, if you haven’t registered, DO IT. Otherwise you’ll miss out on hanging out, having fun and smashing on rowers, bikes, and ski ergs, to the ultimate improvement of your technique allowing you to get further faster in your workouts! But let’s be serious, it’s about the hang out, come play!

***SATURDAY’S CLASS*** The morning class will be shifted earlier, to 7:00am, so that we can do that, and have the 8:00 hour to set-up, and check everyone in who’s coming to the event that day. Plan accordingly!

We’ve never done something like this before! This should be about as nasty as it gets, super cool guys!

The Workout:
5 Rounds For Time with a partner:
500/350m Row
– After each row, perform 2
double unders for each row pull
taken to complete 500/350m

The partner rows while you do your double unders, they row while you do your double unders, if you finish your doubles before they’re done rowing, congrats you get to rest, if you finish rowing before your buddy is done with double unders, congrats you get to rest. This is gonna be awesome!

To calculate how many row pulls (strokes) completed in your rowing effort, you can do all kinds of math based on time and strokes per minute and converting seconds into a percentage of a minute and all that. Or you can just count while you row, seriously, count up, then double it, then do the dubs. I know you can do it Art! [muscle arm emoji]

Monday October 18th! Beatings will continue until morale improves, hhahhaha 🙂

Schedule things! Remember, tonight 6:15pm is the Krav Maga class! The instructor, Jesse Robbins, runs his own show and rents space from the gym, so sadly it’s not included in your memberships or anything like that.

***ALSO***. ERGWOD is coming Saturday 9am-3pm, if you haven’t registered, DO IT. Otherwise you’ll miss out on hanging out, having fun and smashing on rowers, bikes, and ski ergs, to the ultimate improvement of your technique allowing you to get further faster in your workouts! But let’s be serious, it’s about the hang out, come play!

***SATURDAY’S CLASS*** The morning class will be shifted earlier, to 7:00am, so that we can do that, and have the 8:00 hour to set-up, and check everyone in who’s coming to the event that day. Plan accordingly!

It’s kinda like Fran, but MORE, yet lighter… Let’s give it a go!

The Workout:
For Time:
50-30-20
Thrusters (65/45#)
Pull-ups

Obviously the pull-ups need some scaling (for yours truly indeed!) a 60% solution on reps is always nice 30-18-12 seems more feasible for sure, be ready for that!

Saturday!

***ERGWOD Seminar Saturday the 23rd!***

Sign-up Here, use the promo code: LCF20

9am – 3pm going over technique on all our C2 Equipment, can’t wait to get hella sweaty with you guys!

If you haven’t signed up yet do it!! It’s like $79 and it’s 6 hours of hanging out doing fun stuff with your crew. Bring a lunch, and like 6 la croix’s and let’s have some fun!

The Workout!

Max Rounds in 10 minutes, sharing with a buddy as you two see fit!
80/55 Calories on bikes and stuff
60 Push-ups
40 Pull-ups
20 Box Jumps 24/20

Share as you will! Go for a while, when you’re pooped put it down and then move on with your life!

You aren’t going to get the butt you want by sitting on the one you have
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Your first class is always free. Check us out!