Friday 141128

 

The GOBBLER 2014

The GOBBLER 2014

 “Even if you fall on your face, you’re still moving forward.”- Victor Kiam

We have allot to be Thankful for in our lives,for me God,Duty, Honor,Country,Family, Friends & our huge amazing LCF Community !! Troy, Jen, Sara & I are blessed to share this gift of Fitness we call CrossFit.
Awesome turn out today for the Turkey Burner & Football game with West Haven CF. Jason Adams & Dave Laloli  have a great box & community. Thanks for sharing & competing on the field of battle, with only 1 twisted ankle & WHCF pride hurt it was an incredible fun time. Till next year..

Friday Holiday Operating hours are:
0730 am
0900 am
1000 am
5:15 pm

Burpee Challenge Day 51

Dynamic Warm-Up-Mobility
Prepare for…

Strength-Skill: 8 Min EMOM
Perform 1 Squat Clean and Jerk. Start @ 60% of 1RM C & J * add 2.5- 10 lbs ea minute until fail-then reset and finish EMOM

 * * Practice boost off shoulder, rack at top of lift to get hands into position for going OH 

WOD:  “Nicole” with a Drag
20 Min AMRAP of:

400m Run
Max rep pull ups  * Scale appropriately 
1 Sled drag  #150/100

Competitors or athletes wanting to improve your Fitness level:

3×15 Back extensions 
3×10 AFAP T2Bar
3x Max effort plank hold with hands on rings
Then
For time 
12-9-6
Double Kettle bell push press 24/16
Double kettle bell snatch 24/16

 

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