Thursday 170511

Summer Nutrition Challenge?? Who would be interested in participating in a 9 week nutrition challenge?? Respond in comments, FB or Instagram or send email to so we can see if there is enough interest to get one going. 

Today, there will not be a 7pm YOGA, instead there will be a 615p Striking 30-40 minutes and  20 minutes of Stretching!!

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD “Bring your gloves” Be ready for functional fitness combined with 
striking. If you don’t have gloves, show up anyway!
8a – Skills
9a – WOD

Mountain Meltdown is this Saturday the Olympic Training Center in Park City. Good luck everyone who is participating!!! We will see you on the mountain! First heat time for many of LCF athletes is Noon. 

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: “Double Assault”

Partner WOD
Each Partner will do:
5 Rounds of 30 Seconds on 90 seconds Off on Assault Bike
5 Rounds of 30 Seconds on 90 seconds Off with Double Unders
P1 will Jump/Bike for max reps/cals for 30 seconds. P2 will have 30 seconds to switch places w/P1 and will begin max reps/cals at the top of the min. Repeat 5 times, then move your team to the opposite event. 

* Scale accordingly to maintain intensity and good mechanics through rounds.   Ask your coach for help.

RomWOD: 18- 22 Minute  


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