Paleo Balls and Progenex – I am going to place another order for Progenex, if you are in need please let us know so we can add it to this next order. Matt from Progenex spent a lot of time on Saturday explaining the benefits of their products. If you were not able to attend and are interested, let us know! We are also figuring out a way to order Paleo Balls and Granonla monthly from Jamie & McKenzie the Paleo Mom’s, more to come.
LCF Friday Night Throwdown/Farewell to Coach Aleix and the Burningham’s – Throwdown WOD will start at 6p 11 Oct, there is a sign up sheet with divisions, Elite- Pro-+ -Pro- Novice, along with the description of the WOD. Come ready to have a good time & Throwdown with a minimum $5 donation, more is welcome and appreciated. All entry fees-donations will go to one of our own, Mike and Tasha Sannar. Mike and Tasha are fighting to keep their 1 year old adopted little girl, Lucy. Help Mike and Tasha with there incurred expenses as they fight this battle for family! Fight For Lucy at http://www.facebook.com/lucysfight.
BBQ will be held right after the Throwdown, Delicious BBQ meat will be provided & prepared by Chef Eric Edwards, so bring a dish to share!
3 x 5 Back Squat (5# (2.5-5lb on ea side) Heavier than the last time you did this, reset if fail.)
3 x 5 Strict Press (5# (2.5 on ea side) Heavier than the last time you did this. reset if fail)
1×600 m AFAP *
11 Min AMRAP
5 OHS #115/73
20 Pushups on BB
80 Double Unders
Cashout: 3 min Deadbug * As a class select a leader to count-Goal is 3min if a athletes fails, stop clock pick back up until 3min is completed
Team cool down, light row 1k, bike, run, PNF or static stretch 5-7 min
Run 2x1600M Rest 2 min between. Keep times w/ in 6secs
WOD: BB Complex 6×3 perform 3 reps of ea before moving to next
Dead Lift 135/93 * Scale as needed for mechanics
Close Grip Snatch
Good Mornings Row