Monday 141027

Caitlyn “The price for Glory 2nd Place Womens RX

Cameron 4th Place Mens RX

Jen C 6th Place Womens RX

Gavin “The quiet Man” Competed with a shoulder injury

 “Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.”- Lou Holtz

 Strong work to all the LCF athletes that competed this week-end at the Lululemon Downtown Throwdown  Caitlyn, Jen Coover , Cameron and Gavin. 

Dynamic Warm-Up-Mobility
Prepare for… 

WOD-Monday Mash (A little spice from Pat Sherwood CF Linchpin)
Start at 0:00
15-12-9 for time of:

Thruster 95/65 85/55 75/45
KB Swing 32/24 24/16 16/12kg
Knee 2 Elbow 

Start at 15:00
7 Rounds of: 

12 Med Ball Cleans 20/14 14/10 10/8
12 Push ups

Start at 28:00
9-6-3 of: 

Front Squat 185/123 155/103 135/83 (Clean from deck-no rack)
C2 Bar Pull ups


Competitors or athletes wanting to improve your Fitness level:
Do Mash like this:
1) 21-15-9  00-18:00
2) 9 Rounds 18:00 -30:00
3) 225/145 Bar Muscle Ups 30:00-Completion

Row for 15 min at easy pace then stretch for 10 minutes afterward


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