Tuesday 150504

 Nutrition Challenge – There is still time to sign up. Challenge of Oppression: Part Deux Letrono Crossfit Performance & Nutrition Challenge May 11th-August 1st – For full details on the challenge click here… Challenge of Oppression Tramgi 2015

Parking, Running, Reflective Gear, Speeding….These are all things that we need your help with! With the closure of 1000 there has been an increased amount of traffic on 750 West (the street right in front of LCF). With this we have been asked by Syracuse PD to NOT park on the street. Please park in our parking lot first and then any overflow can park to the East of us on the street to the Pizza Factory and in the dirt field. Running has also created an issue when athletes are running in the street, especially in the early mornings when it is dark. If you can run on the sidewalk that will help or if you run on the street keep it tight to the side, NO RUNNING in the middle of the road. Syracuse PD did say they will issue citations for anyone running in the middle of the road. Utilize the reflective vests that we have in the white cubbies for your use and safety. Lastly, Syracuse PD is out in force and will issue citations for failure to make a complete stop, speeding or running in the middle of the road. Thanks for your help and understanding with these safety concerns!

Dynamic Warm-Up-Mobility
Prepare for..

Complete as many rounds as possible in 5 minutes of:
3 Dead-lifts, 275/225, 225/175, 175/125
7 Push presses,  115/95, 95/75, 75/55 


Overhead Squat 3-3-2-2-1-1-1 reps

Cool Down

Competitors or athletes wanting to improve your Fitness level:
7-5-3 of
Muscle Up
Snatch@ 80% of 1 RM

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