Monday 151012



LCF Mini GamesAll scores must be on the board by Monday at 5pm. If you have not yet done your 125 sit ups for time, get er done!!
Week 5 – 1/2 KAREN = 75 Wall Balls for time. 20/14 Advanced  14/10 Intermediate 10/8 Beginners
When you complete your reps, post your time on the LCF Mini Games Whiteboard!!

Youth Speed Class and Kids Class on Wednesday and Thursday are cancelled this week due to Fall Break. 

Three Wise Men Veteran’s Day Get registered and participate with us on Veterans Day as we pay tribute!

This Friday, help support Gracie! If you need more details, see Amy!!! 

Dynamic Warm-Up – Mobility
Prepare for..

WOD:  WZA V Challenge WOD-4
30 Calorie Row
30 Wallballs 20lbs/14lbs, 14/10, 10/8
30 Toes to Bar/ knees to elbows /laying knees to elbows
30 Deadlifts 185lbs, 135lbs, 155/105, 135/75
30 Burpee Box Jump Overs 24″/ 20”, 20/16, 16/12
30 Deadlifts
30 Toes to Bar
30 Wallballs
30 Calorie Row

*Scale weight and movements as needed in progression . Ask your coach for help.
Print out your scorecards here if your being judged/videoed for the online qualifier.
Download WZA Challenge – WOD 4 Scorecard

Cool Down

Competitors or athletes wanting to improve your Fitness level:
EMOM x5  1 Pull up + 1 C2Bar + 1 Bar Muscle ups 
Focus on skill, smooth mechanics

E2MOM x 6 rds 1 Clean and Jerk climbing when feeling it


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