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 (5-10)
1 round:
15 Banded Bent Over Row
:20 Bottom Pushup Hold
:30 Wallsit
:20 Bottom Pushup Hold
15 Banded Bent Over Row
Specific Warm Up (10-22)
Pullup:
10 Scap Pullups + 10 Kips
5 Strict Pullup (partner spot or bands)
5 Kipping Pullup
Pushup:
8 Diamond Pushup
8 Wide Position Pushups
5 Normal Position Pushups
Squat:
5 Squat Therapy (facing wall)
10 Wide Stance Squats
10 Narrow Stance Squats
5 Squat Therapy (facing wall)
10 Normal Stance Squats (workout tempo pace)
RXConditioning (25-55)
“Chelsea”
EMOM x 30:00
5 pull ups
10 Push ups
15 Air Squats
Intermediate: Scale back reps: example 3 pull ups, 6 push ups, 9 air squats (or use banded pull ups)
Baseline: Only work on every other minute to limit rep count for joint or muscle protection. And scale to versions like banded pull up, ring row for pulling and kneeling push up and squat to box.
(55-60)
1:00 Quad Smash (each side)
(0-5)
Today we EMOM. This is a traditional benchmark in the form of “Cindy” but basically her sister. While the movements are the same, the goal is different. This is a steady burn for many but an eventual burner for most. That means that early, this work seems on the easier and sustainable side and by minute 15-20 it begins to feel very different. The goal is to strategize the work in each minute to optimize the outcome. We want everyone to last for 30:00 and the goal would be to start and finish with the same work prescribed. But, if needed, you can scale back when you reach a point of failure to keep working with the class. The choice to scale back shouldn’t be progressive as the minutes go (a little here and a little there), make a clear choice to change the work you are doing and then stick it out. For the rare athlete who looks at 150 pull ups, 300 push ups and 450 air squats and doesn’t think it’s much at all, feel free to throw on a vest ya filthy animal.