Thursday 151008

Mom and daughter :-)

NOTE CHANGE OF DATE for our Halloween Party “Wodding Dead” – FRIDAY OCTOBER 23rd starting at 5p. The “party planners” have great things planned for everyone. You won’t want to miss it!
Letrono CrossFit’s “THE WODDING DEAD” 2015 Halloween party….FUN for the whole family!  The MORE the merrier!

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!


Yoga – 7:15 p

Dynamic Warm-Up – Mobility
Prepare for…

5 Rope climbs
30 Slam balls
800m Run
3 Rope climbs
20 Slam balls
600m Run
1 Rope climb
10 Slam balls
400 m Run

*Scale weight and movements as needed in progression . Ask your coach for help.

Lower Back
The QL is not a bone | Feat. Kelly Starrett | MobilityWOD


Help, My Low Back is Smoked From Jumping | Feat. Kelly Starrett | MobilityWOD

Competitors or athletes wanting to improve your Fitness level:
Active recovery day. Yoga at 715p or spend 15-20 minutes with light work on the assault bike, row or do WOD and MWOD. Spend 20 minutes on mobility or make up a WOD from the past weeks if you need too.




Leave a Reply