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LaShawn

LaShawn

Share the Suck Week If you see any new faces, introduce yourself and show them has great the LCF Community is! All classes are open to bring a friend.

19 Hero’s Remembered – Granite Mountain Hotshot Fundraiser WOD – On July 18, 2013 CrossFit Affiliates from all over Utah will come together to do a fundraising workout in honor of the fallen. Please come support a great cause! There will be a $10-$15 buy-in to WOD. We will also have raffles to give you a chance to win items donated from our wonderful sponsors, (Sox Box, Hylete, The XWod, Progenex and Strata Fitness). Event will be held at East High Soccer Stadium, 840 S 1300 E, SLC 84102 at 6p. 

YOGA – 6p

Warm-up/Mobility
Prepare for…

WOD “Helen”
3 Rounds For Time  of:

400m Run
21 KB Swings 24/16Kg 
12 Pullups  

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

CF Endurance
Tabata Row for Distances

Strength: Front squat 5×2 90-95% 1RM

WOD
3 Rounds
8 Front squat  155/95
Row 500m all out
Rest 1 min repeat

 

 

 

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