Thursday 161020

Saturday Hours:
0600 Olympic
0700 WOD
“NO” 0900 WOD .
We are hosting the USAW Olympic lifting clinic 9-12.

No YOGA- This Week  

This upcoming Veteran’s Day we will be holding a fundraiser and honoring The EOD Warrior Foundation. http://www.eodmemorialworkout.com/  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.  

1.
Dynamic Warm-Up – Mobility
Prepare to for..

2.
WOD: “On Again, Off Again”
Partner WOD
2 Rounds of 1 min on, 1 min off at each station (one partner works at a time)
25m Sprint tap downs
Slam Ball AHAFA
Assault Bike
Ring Push Ups

*Scale weight and movement accordingly to maintain intensity with good mechanics on 2.  Ask your coach for help.

3.
ROMWOD:

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