Thursday 141113

TBT 2011 Original LCF before expansion, before roof cave in and before or brand new building!

TBT 2011 Original LCF before expansion, before roof cave in and before or brand new building!

“Failure is not an option!” – U.S Navy Seals

Happy Birthday this week to – Jared S, Girl Power Twins Emily and  Coach Mindy, Bev W and Patricia W!!!

YOGA – 7pm
Yoga provides athletes with flexibility, strength, faster recovery, improved mental strength, and an overall better performance.  By pairing CrossFit and yoga, athletes can improve their: Flexibility, Breathing, Balance, Body Awareness, Agility, Alignment, Injury Prevention. ~Namaste

Burpee Challenge Day 37

Dynamic Warm-Up-Mobility
Prepare for…

Strength-Skill:

WOD- 2 Men in a Boat
Rowing Ladder

100 m, 200 m, 300 m, 400m,  500m 
Each partner will row each set, switching off
While P-1 is rowing, P-2 will be holding a plate overhead. 45/25

MWOD:
Shoulders 

work each movement & side for 2-3 min 

IT band & Hammies 

 

Competitors or athletes wanting to improve your Fitness level:

Do  Active Recovery Day, smooth run,bike or swim. Do YOGA,  do the MWOD,  or make up a WOD you missed earlier this week.

 

 

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