Friday 130913

Rich J Individual Event at IronWoRX’s

 Front Desk – Many of you have received a paper requesting updated information regarding your account. The reason for this update is so we can change over to a new client data base. If you have not received a paper, let a coach know and they can get one for you to fill out. Our new athletes we will be entering into the new system.  If you receive an email from Letrono CrossFit/Front desk, please log in and create an account. We would appreciate it MUCHO if you could go in and edit your profile by uploading a pic! If you don’t, I will :-)

You may be receiving many more emails than before, if you don’t want to receive notifications from Letrono CrossFit/Front Desk you can manage your settings by what you want to be notified with. To do this you will need to log in to your client profile/settings/notifications. Any questions, let Sara know!

NO YOGA on SATURDAY the 14th. Coach Sara will be running the Red Rock Relay.

Friday Night Throw-down – This upcoming Friday at 19:30 (7:30p) at LCF. Buy in is $5 and will be given to the top finishers. RX and Scaled division available. You won’t find a better way to spend your Friday night. West Haven CrossFit and Fuel CrossFit have been invited to attend. Any other CrossFit Boxes are welcome to attend. Any questions see Coach Taylor.

Mobility-Warm-Up
Prepare for…

Strength:
13 Mins to Establish a 1 RM Back Squat

WOD: “Nightmare on 13th ”
2 Rounds for time
13 Snatch 75/53
13 CTB Pull-Ups
13 Cleans 95/73
13 Toes 2 Bar
13 Thursters 115/93
13 Bar Muscle Up  (scaled is hip to bar pull-ups by jumping or with a band)
13 Shoulder to Overhead 135/113

Team cool down, light row, bike, run, PNF or static stretch 5-7 min

CF Endurance:
Ruck OR back pack a kid 5 MILES and enjoy the scenery

WOD
Front squat 10 x 3  to 1 %80 BW (Meaning you reps all the way down to 1, 10 x 3, 9 x 3, etc.)
OR
10 TO 1
KB Swings 32/24
Push Ups

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