Monday 170911

Patriot Day – “On Patriot Day, we honor the nearly 3,000 innocent lives taken from us on September 11, 2001, and all of those who so nobly aided their fellow citizens in America’s time of need.  We rededicate ourselves to the ideals that define our country and unite us as one, as we commemorate all the heroes who lost their lives saving others. On this anniversary, I invite all Americans to thank our Nation’s incredible service members and first responders, who are on the front lines of our fight against terrorism.  We will always remember the sacrifices made in defense of our people, our country, and our freedom.  The spirit of service and self sacrifice that Americans so nobly demonstrated on September 11, 2001, is evident in the incredible response to Hurricanes Harvey and Irma.  The same spirit of American patriotism we movingly witnessed on September 11th has filled our hearts as we again see the unflinching courage, compassion, and generosity of Americans for their neighbors and countrymen.  The service members and first responders who lost their lives on September 11, 2001, and in the years of service since would be proud of what we have all witnessed over these last three weeks and what will undoubtedly unfold in the coming months of recovery.  By protecting those in need, by taking part in acts of charity, service, and compassion, and by giving back to our communities and country, we honor those who gave their lives on and after September 11, 2001.”

Granite Games Results – Congrats to the LCF Masters Team who finished up the weekend with a 12th place finish!!

Dynamic Warm-Up – Mobility

Prepare for…

A. Strength: 

A.  4 sets, alternating, 20 min
A1.  Front Rack Reverse Lunge x 12 (6 each)
A2 Single Arm Alternating Dumb-bell Push Press, 6 each

B. WOD: 

For time: 
Clean (squat) Bodyweight, .8 Bodyweight For Women
Push Ups

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds. Ask your coach for help.