January 3 2026 @ 0800-1130
Get signed up on the white board no later than 29 December.
Teams of 3 will be drafted by LCF coaches in the following categories:
RX
Scaled
Novice
$15 person buy in.
General Warm Up (3-8)
30 jumping jacks
30 seal jacks
5 hip down push ups
10 Spidermans
10 scorpions
5 burpee
10 air squat
Specific Warm Up (8-20)
5 kipping swings
5 knees to elbows or toes to bar
5 pull ups or scaled version
5 box jump + step down
5 wallball shots to desired target at workout weight
5 KB Deadlift
5 KB Swing
5 empty barbell deadlift
5 power clean
5 shoulder to overhead
5 thruster
12 Days of Christmas (20-60)
1 Burpee
2 Handstand Pushups
3 Box Jump 30/24
4 Power Clean 135/95
5 Shoulder to Overhead 135/95
6 Back Squat 135/95
7 Deadlift 135/95
8 Kettlebell Swing 70/53
9 Toes to Bar
10 Wallball 20/14
11 Pullup
12 Thruster 135/95
Intermediate: Box or abmat HSPU, 95/65lb., 24/20’ box jump, banded pull ups, hanging knes to chest, 53/35lb. KB
Baseline: Pike HSPU, 35/15lb. Barbell, jumping pull up, V-Up, 10/6lb. Wallball, 25/15lb. KB
Today we throw down in our “12 Days of Christmas” workout! This workout starts with 1 burpee, then you advance to 2 HSPU + 1 Burpee, then advance to 3 Box jump, 2 HSPU, 1 Burpee…etc. Yes, all the way to 12. The trap exists in the volume accumulated through all the rounds, and the barbell should be seen as light. If this weight looks heavy, you will be starkly punished when you get to thrusters (and yes, we want you to finish). Have fun, go hard, scale accordingly. The time frame can range from 30-40 minutes to completion, we will be rolling through the warm up quickly.