Wednesday 140716

Sunday Open Gym – Starting this Sunday we will now have open gym hours on Sunday from 12-2p. Coach Scott T will open up the Box for anyone that wants to make up a WOD, work on strength/goats or mobility.

Ruckus Baseball Champs Fundraiser Car Wash – Saturday at LCF at 10am.
  Ruckus Baseball team will be doing a car  wash at LCF on Saturday after 10a, come on down and get your car washed or give a donation. To make an online donation go to www.ruckusbaseball.com. 

Dynamic Warm-Up-Mobility
Prepare for…

WOD: French Kiss Freedom 
7 Rounds for time of:
4x Power Cleans RX L-1 #135/93 L-2 #115/73 L-3 #95/63
17 Deficit Pushups
Then followed by
76 Wall Ball  #20/14 14/10 10/8
238 Single Unders

*Cash out: 100 Double Unders  or spend 7 minutes practicing with a friend

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do WOD  then: 

Rest recover 7-10 min then:

3 Rounds for time of:
40 Med Ball Cleans 30/20
20 Thrusters 135/95
10 Chest to bar pull-ups
5 Muscle ups
*Row for 4 minutes at 65-75% – 10 Minutes of Mobility

CFE STRENGTH & CONDITIONING WOD:

“Elizabeth”
21-15-9
Clean (135/95)
Ring Dips

SKILLS & DRILLS
Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills
Row Skills & Drills

3-5 hours later or before

Run (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates

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