Friday 140110


“The people that always want to start tomorrow, they never get shit done. Start today.” 

– John Welbourn, CrossFit Football Trainer Course

Share the Suck – Two more days to bring your “acquaintances” in for a free WOD or two so they can give CrossFit (more importantly Letrono CrossFit!) a try. 

What is CrossFit, if you had to define it? (Trend? Sport? Challenge? Workout?) Article posted on FB by Lulu Lemon
“CrossFit is different things to different people. To the hardcore CrossFitter, CrossFit is a sport. It’s a way to test your fitness; platform to demonstrate your overall physical abilities and mental toughness to push your physical boundaries. CrossFit, the sport, gives you the opportunity to ‘prove your fitness.’

The percentage of people who fall into the category of CrossFit as a sport, though, is actually quite low. To the high majority of people CrossFit is simply an endlessly more fun, more challenging and more team- or community-based fitness program. It’s quick, it’s intense and it provides practical fitness that is transferable to the tasks and demands of everyday life.”

Got an injury you can’t seem to shake? Take a look at this article,  and if you need to see a specialist go see Jason or Nancy Prince (both LCF athletes) at Structura Body Therapies located in Kaysville. You can also check out their webpage at 

Dynamic Warm-Up-Mobility
Prepare for…

Skill-Strength 6 x 1 Heavy Sled Speed Push
15mins to build to HEAVIEST speed push down turf
*1 speed push down green turf “No walking”, at least 2 min rest per attempt.

WOD  “Half Reverse Cindy”
10 min AMRAP of:
15 ATG Squats
10 Push-ups
5 Pull-ups

*Team cool down: Coaches choice 5-7 min

Competitors or athletes wanting to improve your Fitness level
Do Skill-Strength and WOD this way:
Half Reverse Cindy”
10 min AMRAP of:
15 ATG Jumping Squats
10 Push-ups on DB’s
5  Strict Pull-ups

rest recover 5 minutes then:
Five sets for times of:

5 Power Snatchs 145/103 lbs or 70% of 1RM
6  HSPU dephicit 
Rest 60 seconds

CF Endurance:
Get on the Mountain and Shred, Ski, Board, Snow shoe with friends & family


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