Thursday 161027

Friday’s schedule will be regular hours for the morning and the ONLY WOD in the afternoon will be a very SCARY, SPOOKY, HALLOWEEN PARTY WOD, aka WOD-Pocalypse at 515p.  Remember there will be prizes for the best costumes!! We hope to see you all there! Get signed up on the Community board so we can plan for food.

Halloween (Monday the 31st) will be regular hours for morning hours and our last class will be at 515p, there will NOT be a 615p or 715p OR Kids Class.  

Saturday Hours:
0600 Olympic
0700 WOD
0900 WOD

YOGA  with Sara B at 7:15pm  

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: “Play Together, Rest Together”
6 Rounds
P1 3 Heavy Sled push
P2 Max smooth  Turkish Get Ups while P1 is on sled
REST TOGETHER 1 min, then Switch
Teammates will work at the same time, and then rest. Each partner will be at both events, 3 times.

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


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