Friday 170113

"Did someone get my time?"

“Did someone get my time?”

Body Composition Testing is AVAILABLE by appointment at LCF. On site we now have the InBody 570 Composition Analyser. The InBody 570 goes beyond traditional body composition analysis. It not only analyzes how much fat and muscle you have, but it also measures your Total Body Water and divides it into Intracellular Water and Extracellular Water, values important for understanding a user’s fluid distribution in medical, wellness, or fitness contexts. Each InBody Test will print out a full-page results sheet detailing the muscle, fat, and water values of the user. The InBody 570 provides you with lean mass and fat values in each segment of the body to give you a proper assessment of body composition.

Email for a time slot or talk with Troy or Sara. There is a $30 charge for anyone who wants to be tested. You will receive a printed hand out and a text message to the app that will also store all of your results so if you do more than one test you can compare each time. Each test takes less than 5 minutes, be sure not to eat or drink anything for AT LEAST 2 hours prior to the test. 

Nutrition Challenge Meeting Friday Night at 7p. Meet at the gym to find out what team you are on and get your Macros!! IF you have not had your Body Comp done, email me (SARA) at so we can arrange for you to be tested ASAP. 

2017 CrossFit Open is now open for registration!!  

Dynamic Warm-Up – Mobility
Prepare to for..

5RM Back Squat

EMOM 12 min
2 Power Cleans @80% of your 1RM *Build up to if needed but do not exceed 80%, reset each rep and make each one perfect.

AMRAP 20 Minutes:
3 Rope Climbs
20 Kettlebell Swings red/green, green/blue, blue/yellow
3 Rope Climbs
20 Alternating Pistols

* Scale weight and movement accordingly to maintain intensity with good mechanics.  Ask your coach for help.


ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above.

AMRAP 7 Minutes:
Bike 3k (or Row 1500/1250m)
Max Bar Muscle Ups in remaining time

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