Thursday 161013

Save the DATE for our 2nd Annual HALLOWEEN PARTY…“WOD-POCALYPSE”……Friday October 28th…..Family Friendly……WOD……Food……Costumes……Games….Prizes…….. More details to come, start getting your costumes ready, OR ELSE!!!

YOGA – 715p Thursday with Sara B!

This upcoming Veteran’s Day we will be holding a fundraiser and honoring The EOD Warrior Foundation.  this workout is an honor for us to do this year in support of our athlete at Letrono, Stephen Lyons who is the brother of the 131st EOD technician who passed away. I encourage all of you to go to the webpage, read about the 131 EOD techs and what your $35 donation goes towards.  I have created a Letrono CrossFit team, register and select LCF as your team. The workout is in honor of the 131 EOD Technicians in the Navy, Army, Marine Corps and Air Force who have made the ultimate sacrifice since 9/11. This year we add Marine SSGT David B. Lyons to the list of 130 which now brings the total to 131. SSGT Lyons recently passed away as a direct result of wounds he received in action while deployed in 2010 to Afghanistan in Support of Operation Enduring Freedom. The workout is therefore renamed the EOD 131 Memorial Workout in his memory.  

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: “Last verse, Same as the First”
3 Rounds of Tabata
90 seconds of rest and transition in-between events
Bike for cals
Row for cals
Goal is to have the at least the same amount of reps or cals on your
last round, of each event, as you did on the first.


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