Tuesday 140701

BOD POD – If you have not yet signed up, there is still time and room available to have your body composition testing done. Time slots are available on the wall next to the fan switches. The BOD POD will be at LCF on Wednesday July 2nd, starting at 5a. 

July 4th Hours – We will hold Holiday WOD’s on Friday at 0630a and 0730am ONLY.
July 5th -Saturday there will not be a 6am class! Join us for a 7a WOD, 8a YOGA or 9a WOD. 

Dynamic Warm-Up-Mobility
Prepare for…

WOD: Delta 5
5-4-3-2-1  *8 minutes or less to complete

Dead lift
50-40-30-20-10
Double Unders
 L-1 #315/203 RX
L-2 #275/173
L-3 #225/140

5 Minute Rest

Alpha 1
10-8-6-4-2  *8 Minutes or less to complete
Power Clean
C2Bar Pullups * Scale as needed for progression
L-1 #155/93 RX
L-2 #135/73
L-3 #115/55

*Cash Out: 300 Flutter kicks with a  friends single leg count
**Team Cool down Coaches choice Static or PNF Stretching 5-10mim 

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

Rest recover 7 min then:

Skill: 3 “RNFT” of:
4-7  “UB” Muscle ups

5 Sotts press
10-12 Alternating pistols (can use vibe plate)
ME L-sit hold

Then
For time 
1 mile w/ sandbag 45/25
Then
3 Rounds
200M run
3 Rope climbs 
Max rep Wallballs 30/20

Row for 4 minutes at 65-75% – 10 Minutes of Mobility

CFE STRENGTH & CONDITIONING WOD::
DE: Back Box Squat 10 x 2 @ 70% 1Rm on :60s

Then

3 Rounds
12 – Muscle Ups
30 – Back Extensions
Run 400m

SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD
Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills
Row Skills & Drills

3+ Hours Before or After CFE Strength & Conditioning WOD

Swim (TUE): Repeat 750m, recover 3:1 until form/pace deteriorates

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