Wednesday 131211

300 lbs……..now 205lbs

Before pictures are very powerful. We encourage you all to take one so you can see the transformation you are undergoing!  Consistency and doing the work is how its done…

Inch by Inch Weekly-Challenge: 200 Push Ups …

Thursday YOGA  and Olympic Lifting classes at 6pm. If you need an active recovery day or work your technique either one of these classes is a great option! 

**Friday No 6pm class**

Front Office Tenants – I wanted to make you all aware that we are currently sharing space with the owners of the building. They are utilizing all of the front office space that we have not ever used with the exception of the drinking fountain. Please be considerate of the business staff that are there during the morning and early afternoon hours. Please try to keep the noise level down and especially don’t allow the young ones to run around the open space. Thanks for your help with this. 

New Box.. LCF Building Construction – We have started construction on our brand new Box!! We will keep you updated on progress. For now, please be mindful of our current situation.

Dynamic Warm-Up-Mobility
Prepare for…

Strength: Front Squat
4 sets of 4 reps, 4 seconds down, 2 second pause at the bottom, explode up out of the hole the best that you can..


WOD:
21-15-9
GHD Sit Up 
Ring Pushups
KB Swing 32/24 24/16 16/12 Kg

Cash Out:
When everyone is done, grab a partner or two and drag a sled 135/95 115/75 95/65, sprint for as long as possible, switch partners till the work is done. 600 m for pairs, 800 m for triplets
Up & down green..

Team cool down, light row, bike, run, Mobility stretch 5-7 min

CF Endurance:
Tabata Bike

WOD:
10 Rounds of:
2 Push Press @ 70% 1RM
15 Sec rest
Depth jump off of box into 25m sprint make box as high as you are comfortable
Rest 30 sec repeat

 

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