Tuesday 140325

Russ - 14.2

Russ – 14.2

4 Down and 1 to Go!! Bring on 14.5!!

Friday join us for a celebration of a fabulous 5 weeks! We want to finish out 14.5 ThrowDown Style on Friday from 6-8, celebrate with some food, prizes and recognition for those that signed up and endured, mastered and overcame their fears of competition! Even if you did not compete “officially” in the CF Open, come celebrate and get ready for next year! You will ALL want to show up, you never know what award might have your name on it! Bring a dish to share and come meet new people and reminisce the last 5 weeks. PLEASE PLAN ON COMPLETING 14.5 on Friday so we can have a good idea of the results on the LCF Leaderboard!

Disinfectant WipesYou will notice around the gym several wall mounts of disinfectants wipes, please use them to wipe off your bars, mats, KB, etc after each use. Help us by keeping the Box looking awesome and keeping the unwanted germs away! Remind your WOD neighbor to do the same if you see they missed  it. 

Yoga – Time has changed to 7pm on Thursday!

Olympic lifting class Tuesday night at 6:00pm with Coach Scott

Dynamic Warm-Up-Mobility
Prepare for…

2x1600m Run  1min rest repeat (try to beat your time)


10 Min AMRAP
10x Alt arms KB Swings 24/16 16/12 12/8kg
100M Run

*Team Cool down 5-7mins of:
We are staying in 4 different positions for 2 min ea
Supine bridge
Supine bridge leg ext 1min ea
Rest pose


Competitors or athletes wanting to improve your Fitness level
Do WOD  and

Rest recover 8min then:

6 Rounds of: Best done with Partner. 
300m Row
1 Bear BB Complex 155/103 Scale or increase by 5lb as needed for desired stimulus
*Completed in the amount of time it takes you to Row 300m

10 minutes of mobility  Cool down




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