Friday 20130607

 

REMINDER – If your credit card is expiring or if you have a new number, please remember to update your account with us. In the event we have to re-run your card there will be a $25 fee. Thanks for you help and patience with this.  ALSO, if you have not yet switched over to EFT (electronic fund transfer) you need to before the 15th. 

Running Clinic – 8a Running Clinic Saturday. 

LCF T-Shirts – We will be placing a new T-shirt order next week. Our intent is to get these done before Ragnar and Spartan. We will be ordering youth sizes as well so if your family is planning on supporting you during Ragnar or Spartan be sure to pick them up a T-shirt to represent! We will display the new design next week.

Warm-up/Mobility
Prepare for..

Strength: OHS 3-3-3-3-3-3
https://www.youtube.com/watch?v=CqnxSlyvr-k

WOD: Nasty Girls
3 Rounds of:
50 Air squat
7 Muscle-up or C2B or 7 pull ups-7 dips
10 Hang power clean at 135/95 

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

 

CF Endurance
Go Hiking with a Rucksack or Backpack 5miles Enjoy the Mountains

Strength: Front Squat 10-9-8-7-6-5-4-3-2-1  225/175

Or

10-1
KB Swings 24/16kg
Push Ups

 

 

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