Monday 131007

Alex V

Alex V

 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!

 

Mobility-Warm-Up
Prepare for…

Strength:
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 *  

WOD:“Point”
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

 

CF Endurance:
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

Clean Pull
Close Grip Snatch
Back Squat
Good Mornings Row

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