Monday 150907


WOD Times today are 7a and 9a Only!

LCF MINI GAMES - Get ready for LCF Mini Games! Starting on September 14th we are inviting everyone at LCF to participate in a friendly, skill based challenge. Each week for 12 weeks there will be one event/challenge. All Challenges can be done within a short period of time so there is no extra time commitment!

The games are organized to allow nearly every athlete to compete against other athletes in their own division (beginner, intermediate, advanced).  The workouts are designed to be challenging, but realistic within an athletes capabilities.  Athletes have the ability to choose which level they wish to compete in and will develop their strength, skill-set and metabolic conditioning regardless of how they place.  Each division will be scored independently and a podium finish will be established for the top 3 athletes in each category. Details of the levels can be found here 2015_07 LCF Mini Games (1)

The sign up is on the metal board by the office. Get signed up, you won’t regret it!!!

Dynamic Warm-Up – Mobility
Prepare for..

Strength: EMOM for 10 Min
Odd: 4x Power clean + 1 Front squats + Jerk (last rep) @ 70% 1RM
Even: 40 Double Unders

WOD: Fat Helen or Katrina
5 Rds for time of:
400m Run
21 KB Swings Grn/Blu Blu/Orng Orng/Yellow
12 Pullups


Fat Katrina
400m Run
21 Wall Balls 20/14 14/10 10/8
12 Pullups

*Scale all movements and weight as needed . Ask your coach for help.

Cool Down

Competitors or athletes wanting to improve your Fitness level:
2 Rounds of:
10 Squat cleans  155/ 113 or @ 60% 1RM
10 S2OH
10 T2Bar

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