Monday 151005

Nutrition Challenge Location J& J…..Steve and his Magic Pumpkin

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!

Saturday October 24th at 4PM.  WOD begins at 4:30 followed by a BBQ at approx 5:30ish.
Keep an eye out for a flyer at the gym. 
Burgers, hot dogs and drinks provided- keep an eye out for sign ups for food.
Pumpkin contest  (must be pre-carved!) for kids and adults- prize for each
No burpee penalty if you don’t dress up but it is highly recommended……….hint….hint…..wink……wink!!!
If anyone has a fog machine or any large Halloween decorations they would like to let us borrow that would be great as well- just let Coover, Mindy, Scott T or Mario know and we will pick it up!!  Hoping to have a few activities for the little kids as well!

Get registered and participate with us on Veterans Day as we pay tribute! http://www.threewisementribute.org/nearest-participating-affiliate/

Dynamic Warm-Up – Mobility
Prepare for..

WOD:  Chelsea
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.

Cool Down

Competitors or athletes wanting to improve your Fitness level:
Press
3-3-3-3-3
Push Press * starts where your Press ended
2-2-2-2-2
Split Jerk  * starts where your Push Press ended
1-1-1-1-1 

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