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Upcoming Events to test and have fun with your Fitness

Park City Mountain Meltdown – Find a team or go individual. We have a few teams already registered. This event put on by Chris Spealler is epic, just check out the swag you get for signing up. Check out what Spealler has to say and what they have going on this weekend for those who might want to try out the course for fun!!
They have only about 40 spots still available for the2016 Mountain Meltdown powered by PROGENEX!


Registration for The Murph Challenge 2016 is now open! The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. It is also one of the primary means of funding for the Foundation on an annual basis. YOUR support is what drives our success!

Click the ‘REGISTER TODAY’ button below to make a difference and support the LT Michael P. Murphy Memorial Scholarship Foundation. We will even send you a cool t-shirt or tank top for your participation! Over the last two years, Forged® has raised nearly $400,000 for the LT. Michael P. Murphy Memorial Scholarship Foundation through The Murph Challenge campaign. For more details visit

In order to receive your t-shirt of tank top by Memorial Day (May 30, 2016), you will need to register no later than Monday, May 16th at 12:00 p.m. PST. Registration will continue after May 16th, but we will not be able to guarantee that you will receive your Official t-shirt or tank top by Memorial Day.


Save The Date: April 23rd 10a-1200: Movement and Mobility Seminar..
23 April 2016 from 1000-1200 hr at Letrono CrossFit. Come learn how to improve your positioning in all movements and increase your mobility .
Taught by: Coach Taylar Ngo & Jason Prince
Free to LCF Athletes

Dynamic Warm-Up – Mobility
Prepare for..

A. In teams of 2:
100 KB snatches green/purple, purple/blue, blue/yellow * Use Dumb Bells for progression
200 wall balls 30/20, 20/14, 14/10 10/8
100 handstand pushups/ progression to HSPU
1 mile run
One partner works at a time for the first three movements. Both partners start an 1 mile run at the completion of the last handstand pushup. Time stops when the
last partner finishes their 1 mile run.

*Scale weight of movement as needed for progression and smooth speed through  A.  Ask your coach for help.


Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
Set a timer for 15 minutes and work on 1 of your gymnastics weakness movements.

Push Press -Starts at your last Press lbs
Push Jerk-Starts at your last Push Press lbs

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