Monday 151019

Angie B

Halloween Party “Wodding Dead” – This FRIDAY OCTOBER 23rd starting at 5p. Are you not sure how to dress up like a zombie? Bailey C will have a sign up sheet for professional zombie face painting for the event. For $2 you can look and be the part of AMC’s the WALKING DEAD! Watch for the sign up sheets.

If you have not yet, sign up and let us know you are coming and what side dish you can bring to share! 


Friday October 23rd at 5p.  WOD begins at 515p followed by a BBQ at approx 6ish.
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 like the walking dead or better the WODDING Dead, 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! 

Rocky Mountain Classic – Get ready to experience Utah’s most exciting Fall fitness event! 

Hosted at XCEL Fitness November 13-14  at XCEL Fitness, the Rocky Mountain Classic will feature 50,000 square feet of action. Join hundreds of fellow fitness fans for the special event everyone will be talking about this Fall. If you are interested in signing up for a fun Crossfit style competition check out Rocky Mountain Classic – https://www.eventbrite.com/e/rocky-mountain-classic-tickets-18743001823. LCF has 3 teams heading out and we would love to see more go and represent. Teams of 4, 2 men, 2 ladies makes up a team. Register before October 31st before the price goes up. http://www.xcelfitness.com/crossfit

LCF Mini Games is going to be put on hold. We will total up points and recognize winners through Week 5 (1/2 Karen). We will start this up again at the first of the year and add a little more detail and athlete accountability to it. If you have not yet done 1/2 Karen, get it done before 5pm today. 

Dynamic Warm-Up – Mobility
Prepare for..

WOD-Monday Mash WZA # 5
Start at 0:00-07:00 Warm up Lifts of C&J @ 7:00-12:00 starts WZA#5
5
Minutes, complete for total cumulative load#:

5 Clean and Jerks
-*Athlete completing five successful heavy clean and jerks in a five-minute window, with their score being the total cumulative load of the five heaviest successful lifts.
Athletes may make as many “attempts” over the course of the 5 minutes, but once 5 successful reps are hit, the WOD concludes. 

Start at 17:00
Helen” 3 Rounds for time of: 

400m Run
21 KB Swings 24/16 16/12 12/8kg
12 Pull ups

Cool Down

Competitors or athletes wanting to improve your Fitness level:
3×8 GHD Back extension
Press
2-2-2-2-2
Push Press  * starts where your Press ended
2-2-2-2-2
Push Jerk  * starts where your Push Press ended
2-2-2-2-2

 

 

 

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