Tuesday 140902

LCF Zorb Soccer – Labor Day 2014

Thanks for everyone that came out and made our first game of Zorb so much fun. I am happy to announce that there were no reports of injury! Our LCF Community is the best around!!! There are some awesome pictures floating around Facebook, go check them out! For those of you who did not make it, we missed you!

Open Gym on Sunday’s  – Don’t forget that we have added one more day of training for you, every Sunday from 12- 2. There is a WOD listed for those that want to WOD or it is a great time for you to come in and work on your skills, goats, make up a WOD from earlier in the week.

Lost Samsung Phone  – If you lost a phone at the Field yesterday, post to comments or get with Troy. It looks like this…
pHone

Dynamic Warm-Up-Mobility
Prepare for…

Strength
Front Squat 3 x max reps @ 90% of 1 RM

WOD – 9 Min AMRAP
Double Unders – 15 reps unbroken
Reverse Wall Climb + Push Up – 5 reps.  ****for every time your feet touch the ground 1 burpee penalty.  Burpees to be done at the end of the amrap.

Cool down

Post times to comments.

Competitors or athletes wanting to improve your Fitness level
Skill – Gymnastics
1 round of 1 min stations
Muscle ups
Double unders
Pistols
Double unders
Muscle ups
 
Then
 
20,19,18….1
Air squats
100m run between sets
 

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