Tuesday 160405

LCF 2011 3

LCF 2011….Yes that is Troy

LCF 2011

LCF....5 years later!

LCF….5 years later!

April 1, 2011 was our official first day open!! It has been a great 5 years, we look forward to many more!!! Happy Anniversary Letrono!!

Memorial Day is fast approaching. Each year we, along with many other CrossFit Boxes around the world honor Lt. Michael Murphy. This is an event that you will for sure want to be a part of!

Registration for The Murph Challenge 2016 is now open! The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. It is also one of the primary means of funding for the Foundation on an annual basis. YOUR support is what drives our success!

Click the ‘REGISTER TODAY’ button below to make a difference and support the LT Michael P. Murphy Memorial Scholarship Foundation. We will even send you a cool t-shirt or tank top for your participation! Over the last two years, Forged® has raised nearly $400,000 for the LT. Michael P. Murphy Memorial Scholarship Foundation through The Murph Challenge campaign. For more details visit www.themurphchallenge.com

In order to receive your t-shirt of tank top by Memorial Day (May 30, 2016), you will need to register no later than Monday, May 16th at 12:00 p.m. PST. Registration will continue after May 16th, but we will not be able to guarantee that you will receive your Official t-shirt or tank top by Memorial Day.


Dynamic Warm-Up – Mobility
Prepare for..

A. For time:
1 round of:
Hang power cleans, 30 reps 115/95, 95/75, 75/55
15 ring dips
15-ft. rope climb, 3 ascents

3 min rest

 1 round of:
Hang power cleans, 20 reps
10 ring dips
15-ft. rope climb, 2 ascents

5 min rest

1 round of:
Hang power cleans, 10 reps
5 ring dips
15-ft. rope climb, 1 ascent

*Scale weight of movement as needed for smooth Barbell cycling progression with 1-2 breaks  A.  Ask your coach for help.


Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:
10 Minute EMOM 2 x Front Squat
1x Squat clean + 1 Front squat @ 50% 1 RM climbing to 80-90% 1RM

Set a timer for 10 minutes and work on 1 of your gymnastics weakness movements.


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