Lurong Nutrition Challenge THROWDOWN #1 will be held this upcoming Friday October 9th at 7:15p at J&J Nursery. You will need to come prepared with a night lamp, pruners and clothes and shoes you don’t mind getting DIRTY!
LCF Mini Games Week 4 – 125 Ab-Mat sit ups for time. Hands must touch behind head and elbows pass the knees in front.
MARK YOUR CALENDAR’S FOR Letrono CrossFit’s “THE WODDING DEAD” 2015 Halloween party….FUN for the whole family! The MORE the merrier!
Get registered and participate with us on Veterans Day as we pay tribute! http://www.threewisementribute.org/nearest-participating-affiliate/
Dynamic Warm-Up – Mobility
Every minute on the minute for 30 minutes perform:
5 Pull-ups Adv/5, Int/4, Beg/3 ring rows
10 Push-ups Adv/10, Int/8, Beg/ 6 push-ups (3 push-ups + 3 push-ups from knees)
15 Squats Adv/15, Int/12, Beg/9
If you fall behind the clock keep going for 30 minutes and see how many rounds
you can complete. Post results to comments.
*Scale weight and movements as needed in progression . Ask your coach for help.
Competitors or athletes wanting to improve your Fitness level:
Push Press * starts where your Press ended
Split Jerk * starts where your Push Press ended