Monday 140113

“The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before.”– Steve Young

New 7p class starts this week on Tuesday, Wednesday and Thursday. There will NOT be a kids care attendant during this time. 

LCF Athlete Community Way – We have several new athletes starting this week! Be sure to welcome any new faces you see and show them how we roll at LCF!! 

New Year, New Year Challenge Week 1 – “This is going to suck- but you got it!” Strict Paleo Diet PLUS NO FRUIT, HONEY, AGAVE…..Sugar detox week!
 For those of you participating please check your emails for all the details. We created an email distro list with everyone participating . Weekly emails will be sent to you with helpful tips recipes and suggestions to help you become the best you you can be along with the supplemental WOD of the week. If anyone has any questions or has not received the weekly email please contact coach Mike at , Coov at or Bethany at 

Dynamic Warm-Up-Mobility
Prepare for…

Strength 3-3-3-3-3 HB Back Squat. Find today’s Heaviest 3 rep in 15min.*Team up 2-3

WOD  “ Helen Rows” 
3 Rounds for time of:
200m Row + 200m Run
21 KB Swings  24/16 16/12kg 
12 Pullups 

*Team cool down: Coaches choice 5-7 min

Competitors or athletes wanting to improve your Fitness level
Do Strength and WOD this way:
3 Rounds for time of:
200m Row + 200m Run
21 KB Swings  32/24 kg 
12  Strict Pullups
Rest recover 5min then:
3Rds of
10 Cleans  185/135 or @ 70% 1RM
5 HSPU deficit 8/4
Rest 60 seconds – repeat


CF Endurance:


5, 3, 2 of KB Front squat (Heavy without failing)

10min AMRAP
Wall ball x 10
KB swing x 20 (eye level swing, not CF style) ( good standard of movements and education)


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