Wednesday 141203

 

CF OPEN 14.5  Get Ready

CF OPEN 14.5 Get Ready

 “Train as though your teammates life depends on it”_ “Unknown”

Burpee Challenge Day – 57

December Specials – Many of you received the email about the specials we are running for December. I wanted to clarify the special for current athletes who refer a friend. IF a current athlete refers a friend and they sign up for one month, the current athlete will get a month free as long as their referral mentions THEIR name at time of registering with LCF.  IF that new referral athlete stays a second month, the current athlete will receive another month free. Current athletes are only eligible to receive UP TO  TWO months free and this is only IF their referral friend stays and pays those two months. IF their referral athlete drops out and cancels after the first month, the current athlete will now be paying their membership dues for the second month. IF any of this does not make sense, please call Sara 801-620-0595.  

Second special is for athletes who have left LCF for longer than 3 months, they can return and get their first months membership at half price. 

Progenex – Now is a great time to pick up some Progenex Recovery or Progenex BUILD. We have on hand Chocolate Peanut Butter Smash (my favorite), holiday flavor and a limited edition of Peppermint Bark and Belgium Chocolate. I only have a few bags of the Holiday Edition, first come first serve!

Dynamic Warm-Up-Mobility
Prepare for…

Strength-Skill:20 Minutes to Find today’s 1 rep PR”
Snatch 1-1-1-1-1

Post PR’s to comments

WOD 8 Min AMRAP
3 Snatch @ 70% of today’s 1 RM * Scale pwr snatch + OHS
6 Burpee’s over bar
12 Wall balls

Cool Down

Competitors or athletes wanting to improve your Fitness level:

2 Mile run with weighted vest or 25 lb sandbag 

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