Tuesday 150915

LuRong Nutrition Challenge has started! LCF Teams will be completed by mid week!! Enjoy the 8 week journey!!

LCF Contest – The season’s are changing and it is almost time for a new hoodies and a new CrossFit T-shirt. We want you all to show off your mad design skills and design a LCF Tshirt/hoodie design! Submit your design no later than Tuesday September 22nd. Once we have all designs we will post them for the LCF Community to vote. Winner gets a free Hoodie/T-shirt. 

Playcare Coverage Needed - We are looking for someone or a few athletes to cover 10am Playcare on Tuesday, Wednesday and Thursday, starting in October. We also need 9am coverage on Monday’s and Friday’s. Email Sara at info@letronocrossfit.com if you are interested or know someone who is!

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climbs, 2 ascents
Front squats, 2 reps 185/135, 155/105, 125/75
From 2:00-4:00
15-ft. rope climbs, 2 ascents
Front squats, 4 reps 185/135, 155/105, 125/75
From 4:00-6:00
15-ft. rope climbs, 2 ascents
Front squats, 6 reps 185/135, 155/105, 125/75
Continue adding 2 reps to the front squat each interval for as long as you are
able.
** If you fail at rope climbs by 6:00 restart with 4 c2Bar pullups 2 Front squat

*Scale all movements and weight as needed. *Goal is to get over 16:00 min . Ask your coach for help.

Cool Down

Competitors or athletes wanting to improve your Fitness level:
Conditioning 
50-40-30-20-10 of:
Calories on Assault Bike
Calories on C2 Rower
Run 400m After every round

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