Tuesday 141125

 Happy Birthday this week to: Steve T (aka Purple Haze), Cordell L and Bryant M!!

Thanksgiving Turkey Burner on Thursday November 27th @0700, then  0830 Football at Barnes Park right around the corner from the Box…LCF vs West Haven CrossFit!! We hope to see you all there with your  families & friends!
Sign up is on the white board at the Box. If you forget to sign up…show up!

Friday Post Holiday Operating hours are:
0730 am
0900 am
1000 am
5:15 pm

Hoodies – We will have a order form up for our newest hoodie. Watch the blog and or board and be sure to get yours! If you want one they must be pre-ordered. We will have samples sizes hopefully by the end of the week if not sooner! The order will be placed and ready for pick up no later than 12/18….Just in time for Christmas.

Burpee Challenge Day 48

Dynamic Warm-Up-Mobility
Prepare for…

Strength:  Back Squat 5 x 2 *Find today’s 2 rep PR

WOD:
3 Rounds of:

15 Burpee  Pullups -“Strict”
600m Run
1 Sled push *Heavy 3×45/3x35lbs + sled

Cool Down 

Competitors or athletes wanting to improve your Fitness level:

3×10 Strict toes to bar
3x Max effort weighted plank hold 45/25
3×20 UB GHD sit-ups 
Rest 60 sec between each set

 

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