Monday 141124

caitlyn 1 justin mFE2014

Fitness Elevated 2014 is in the books. Mario and Justin competed in their first CrossFit competition!. Scott T took 2nd place in the Master’s division and was only 3 points behind the 1st place finisher! Caitlyn took an amazing 3rd place in the Elite division and she was at least 10 years younger than the other Elite competitors. Boyd took 2nd place overall in “Backwards Fran” and ended the competition in 14th place overall. One more year Boyd and you will be in the Masters division! TJ dug himself out of a whole and ended up finishing 30th. Everyone should be proud of taking on the challenge of competeing, showing up and having fun!!  Lane W thanks for volunteering and putting your awesome coaching/judging skills to work!

Thanksgiving Turkey Burner on Thursday November 27th @0700, then  0830 Football at Barnes Park right around the corner from the Box…LCF vs West Haven CrossFit!! We hope to see you all there with your  families & friends!
Sign up is on the white board at the Box. If you forget to sign up…show up!

Friday Post Holiday Operating hours are:
0730 am
0900 am
1000 am
5:15 pm

Burpee Challenge Day 47

Dynamic Warm-Up-Mobility
Prepare for…

WOD-Monday Mash
Start at 0:00
15-12-9 for time of:
Dead Lift 185/133 155/103 135/83 115/63
Wall Ball 20/14 14/10 10/8
100m Sprint  between each set* If icy do Shuttle sprints 4x down green 

Start at 13:00
6 Rounds of:
40 Double Unders
10 KB Swings 32/24 24/16 16/12kg

Start at 28:00
8-6-4- of:
Power Clean + Front rack lunge 135/93 115/73 95/63
Box Jumps 30/24 24/20 20/12
*Athlete completes 8 pwr clean then 8 front rack lunge steps in place, So 4 each leg = 8

Cool Down 

Competitors or athletes wanting to improve your Fitness level:

Do mash @ 225/153  DL. 155/103lb’s on lifts. 32/24kg KB
20 min smooth rowing then mobility 

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