OUR WORKOUTS

STRENGTH

10-8-6-4-2

Back Rack Step Back Lunge

*Start at a light weight, finish at a heavy weight

WORKOUT

AMRAP 8

8 Alt. DB Snatch*

8 Overhead Walking Lunge Steps (Arm 1)

8 Alt. DB Snatch*

8 Overhead Walking Lunge Steps (Arm 2)

40 Crossover Single Unders

*Choose a weight that allows for proper overhead position!

CASH OUT

AMRAP 8

1/1, 2/2, 3/3, etc…

Burpee Chest To Bar Pull Up

50ft Shuttle Run (25/25ft CF Open Standard)

SKILL

*use an empty barbell for all reps!

EMOM 2

10 Goodmornings + 5 Back Squats

EMOM 2

5 Tall Power Cleans + 5 Front Squats

EMOM 2

5 Muscle Snatch + 5 Overhead Squats

STRENGTH

E2MOM 16 (8 Sets)

1 Power Clean + 1 Hang Squat Clean

*Aim to Start @ 60% of 1RM Clean and build / or stay @ 60% / over the 8 sets

STRENGTH (Pt. 2)

Every 2:30 for 4 sets

5 Back Squats @ 75-80% of 1RM

STRENGTH

Shoulder Press

Take 12:00 to build to a heavy single rep for today

WORKOUT / / CAPACITY BUILDER

Part 1)

EMOM 7

2-5 Wall Walks

Part 2)

EMOM 7

5-10 Ring Rows (Feet Elevated)

*Put a slow tempo on these to increase difficulty!

WORKOUT

5 Rounds:

7 Double DB Hang Squat Clean Thruster (2x35/25#)

35 Double Unders / / Jump Rope

*12 Min Cap

PARTNER CASHOUT

500m Row

400m Row

300m Row

200m Row

100m Row

*Teams of 2, YGIG Style

*increase in intensity as the distances decrease!

12 HOURS of FITNESS 2023

8 AM

“DT”

5 Rounds

12 Deadlift

9 Hang Power Cleans

6 Push Jerks

RX: 155/105

9 AM

“Nate”

AMRAP 20

2 Muscle Ups / or / Pull Up Variation

4 HSPU

8 KB Swing 70/53

10 AM

LFCF Benchmark “Death race”

5 Rounds:

15/10 cal bike

10 burpees

11 AM

“Karen”

150 Wall Balls 20/14

12 PM

LFCF Benchmark “Death row”

EMOM 20

Alt. Between…

Min 1) Max cal row

Min 2) Max burpee

1 PM

“Elizabeth”

21-15-9

Cleans 135/95

Ring Dips

2 PM

“The Joker”

10-9-8-7-6-5-4-3-2-1

Deadlift 225/155

1-2-3-4-5-6-7-8-9-10

Toes To Bar

3 PM

“Jerry”

1 Mile Run

2000m Row

1 Mile Run

4 PM

“Isabel”

30 Power Snatches 135/95

5 PM

AMRAP 24

24 Air Squat

24 Ab Mat Sit Ups

50ft Walking Lunge (Bodyweight)

24 Push Ups

24 Push Press 75/55

50ft Handstand Walk / or / Double KB Overhead Carry

6 PM

“Linda”

10-9-8-7-6-5-4-3-2-1

Deadlift (1.5x BW) / or / Back Squat (1x BW)

Bench Press (1x BW)

Clean (.75x BW)

7 PM

“Tumilson”

8 Rounds:

200m Run

11 DB Burpee Deadlift (2x60/40#)

SATURDAY

…come ready to work!!

NEW YEARS EVE WORKOUT SCHEDULE (For Sunday)

12 HOUR of FITNESS 2023

8 AM

“DT”

5 Rounds

12 Deadlift

9 Hang Power Cleans

6 Push Jerks

RX: 155/105

9 AM

“Nate”

AMRAP 20

2 Muscle Ups / or / Pull Up Variation

4 HSPU

8 KB Swing 70/53

10 AM

LFCF Benchmark “Death race”

5 Rounds:

15/10 cal bike

10 burpees

11 AM

“Karen”

150 Wall Balls 20/14

12 PM

LFCF Benchmark “Death row”

EMOM 20

Alt. Between…

Min 1) Max cal row

Min 2) Max burpee

1 PM

“Elizabeth”

21-15-9

Cleans 135/95

Ring Dips

2 PM

“The Joker”

10-9-8-7-6-5-4-3-2-1

Deadlift 225/155

1-2-3-4-5-6-7-8-9-10

Toes To Bar

3 PM

“Jerry”

1 Mile Run

2000m Row

1 Mile Run

4 PM

“Isabel”

30 Power Snatches 135/95

5 PM

AMRAP 24

24 Air Squat

24 Ab Mat Sit Ups

50ft Walking Lunge (Bodyweight)

24 Push Ups

24 Push Press 75/55

50ft Handstand Walk / or / Double KB Overhead Carry

6 PM

“Linda”

10-9-8-7-6-5-4-3-2-1

Deadlift (1.5x BW) / or / Back Squat (1x BW)

Bench Press (1x BW)

Clean (.75x BW)

7 PM

“Tumilson”

8 Rounds:

200m Run

11 DB Burpee Deadlift (2x60/40#)

PARTNER WORKOUT

*Teams of 2

*YGIG

For Time:

2 Rounds:

50 Wall Ball 20/14

50 Alt DB Snatch 50/35

Then…

100/80 Cal Echo Bike

Then…

2 Rounds:

50 Toes to Bar

50 Box Jump Over 24/20”

*35 Min Time Cap

STRENGTH

Deadlift 8x5 @ 80% of 1RM

OUR FINAL SESSION! 

*If you haven’t completed the 7x3, 7x4 or 8x4 revert back to a prior session!

WORKOUT

*Rest 2 Min Between Parts

PART 1)

AMRAP 10

12/9 Cal Ski

10 Tempo Push Ups (1 sec pause at top)

PART 2)

AMRAP 10

12/9 Cal Echo Bike

15 Russian KB Swing 53/35

PART 3)

AMRAP 10

15 Ab Mat Sit Ups

20 Air Squats

ANNUAL 12 DAYS OF CHRISTMAS WORKOUT

The MICF/LFCF delicacy continues…

*Performed like the 12 Days of Xmas song. (If you don’t know the song - don’t worry about it. We’ll get you up to speed at the gym:)

RX Weight: 95/65 Barbell

For Time:

1 Wall Walk

2 Thrusters

3 Power Snatch

4 Push Press

5 Front Squat

6 Hang Power Clean

7 Deadlifts

8 Alt. Front Rack Reverse Lunges

9 Hand Release Push Ups

10 Burpee Over Bar

11 V Ups

12 Burpee Pull Ups

*36 Min Time Cap

*Annual 12 Days of Xmas WOD is slated for Saturday 12/23!!

SKILL

4 Rounds For Quality

:10 L Sit

Handstand Hold / HS Walk Practice

:30 Heavy Sandbag Carry (Bearhug)

1 min Crossover Singles Practice

STRENGTH

Shoulder Press

3 Sets:

5 @ 60% of 1RM

3 @ 70%

1 @ 80%

CASH OUT: upper body bodybuilding pump session!

WORKOUT

EMOM 28 (7 Rounds)

Alt. B/T…

Min 1) 15/12 Cal Row

Min 2) 5+ Bench Press 135/95

Min 3) 10/8 Cal Ski

Min 4) :45 *Walking Lunge (aim for 50-100ft)

*add weight if needed!

THE GAUNTLET

*Gauntlet 1.0 originally performed 5/24/22

Part 1) 0:00-1:00 Max Cal Echo Bike

1:00-5:00 REST

Part 2) 5:00-15:00

For Time:

15-12-9-6

Toes To Bar

*40 Double Unders after each set

Part 3) 15:00-22:00

AMRAP 7

6 Bar Facing Burpee

9 Power Snatch 75/55

12 Front Squats 75/55

22:00-24:00 REST (2 min)

Part 4) 24:00-34:00

For Time:

Run 1 mile / or / 2,000m Row

*10 min cap! Scale accordingly.

STRENGTH

Deadlift 7x5 @ 80% of 1RM

*This is session #8 of our deadlift capacity builder! 

*Revert back to 8x4 or 8x3 if you haven’t completed those sessions yet!

*take 2-3 min rest between sets!

SHOULDER STABILITY CIRCUIT

10 Min Coach Led Shoulder Stability/mobility circuit

STRENGTH

4 Rounds For Quality

5 False Grip Ring Rows (slow tempo)

5+ Bar Dips (add weight if needed)

:45 KB/DB Farmers Carry (heavy)

WORKOUT

AMRAP 7

10 Hang Power Clean 95/65

5 Strict Pull Ups

10 Push Press 95/65

MONSTER WORKOUT

PART 1)

Teams of 2

100 Clean & Jerks 135/95

Alternate completing 15/12 Cal Bike until all 100 Clean and jerks have been completed.

20 Min Cap

Part 2)

Teams of 2

AMRAP 10

200m Run Together

20 Burpee Pull Ups (YGIG style)

Rest 5 Min

AMRAP 10

200m Run Together

50 Thrusters 45/35 (empty bar)

30 Toes to Bar

LFCF HOLIDAY IS TONIGHT @ 530PM!

WORKOUT

“LFCF TRIATHLON”

15 min Row

15 min Echo Bike

15 min Run

*lets aim to keep heart rates in zone 2 or 3 (or what feels “easy/moderate” for all 45 min

*Goal: move and burn some calories, but stay fully charged for Saturdays 90min “Monster” Workout!

STRENGTH

Every 2 min for 10 min (5 Rounds)

3 Pause Back Squat (2 sec hold @ bottom)

*Go completely off of feel today, but don’t exceed 70% of your 1RM Back Squat

*Aim to build in weight (steadily) over the 5 sets.

WORKOUT

AMRAP 20

50 Air Squat

40 Deadlift 155/105

30/24 Cal Echo Bike

20 Bar Facing Burpee

1 Min Rest

STRENGTH

Jerk (Push or Split)

3 @ 60% of 1RM

3 @65%

2 @70%

2 @75%

1 @80%

1 @85+%

1 @85+%

1 @85+%

WORKOUT

AMRAP 12

3 Strict HSPU / or / Variation

12 V Ups

100ft Walking Lunge (add weight if needed)

RSVP TO HOLIDAY PARTY HERE!! THIS FRIDAY @ 530PM

STRENGTH

Deadlift 8x4 @ 80% of 1RM

*This is session #7! Default back to prior sessions if you haven’t completed last weeks 7x4

*Aim to rest 2-3 min between sets!

WORKOUT

AMRAP 8

*Toes to Bar

4 Shuttle Runs (CF Open Standard; 50ft, in 25ft increments)

*Use 50% of your max rep toes to bar set.

*Aim to go unbroken for as many rounds as possible

(most of us haven’t tested a max set T2B, so guess what your max set would be then take 50% of it)