Friday 140404

Jason P after 14.4

Hmmm, Thursday evenings won’t be the same until next year :-(…….Friday’s won’t be the same either. I loved getting my butt handed to me each Friday and then watching everyone else get their butt handed to them later in the day. Here’s to another year and looking forward to Regionals. Coach E will be in charge of the equipment again this year, get registered online if you want to volunteer and help out. Good times! To register click the link

Pizza Factory DealIf you go to the Pizza Factory and you are sporting LCF gear, you will get 15 % off your check. You know everyone’s “treat day” consists of pizza! Don’t miss out! Thanks Mario!

Dynamic Warm-Up-Mobility Prepare for…

Strength- 5-3-2 Floor Press @75:85%  1 RM

WOD: 15-9-3-

Manmakers #35/20 30/15 25/10 (Push-up to row both arms to full-clean to thruster) 

After each set do: 3 Strict pull-ups

*Team cool down: Coaches choice 7-10 minutes 

Competitors or athletes wanting to improve your Fitness level

Do  Strength on a bench-Close grip Bench Press  and WOD  then: 

Rest recover 7 min then:

3 Rounds for time of:
5x Cleans 175/113
10x C2B Pullups
50 Double Unders

Rest 2 minutes
repeat *Goal is to go”UB” on all movements

3 Rounds for time of:
5x Pwr Snatch 135/83 
5-7x Muscle Ups
7  Alt Pistols ea leg.

Rest 2 minutes  repeat *Goal is to go”UB” on all movements

Watt Bike, Row for 6-8 minutes at 65-75%  

CF Endurance: Get out & have fun with friends & family testing your fitness.  

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