Wednesday 150204

Mike P

Haven’t signed up for the CrossFit Open yet, you should! There is even a scaled division this year. Register at http://games.crossfit.com/ When you register be sure to join our LCF team!

Are you looking for a local fun competition to participate in?  If so, check out the Park City Mountain Melt Down put on by Chris Spealler. This was a great event last year so I am sure it will be equally as fun this year. You can register here for the event that will take place on Saturday May 2, 2015 https://crossfit-park-city.theboxhq.com/events/2015-crossfit-park-city-mountain-meltdown

No Yoga this week or next. Yoga will resume on Thursday February 19th.

Dynamic Warm-Up-Mobility
Prepare for..

WOD: “Tabata This”
Tabata row
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata pull-ups
Rest 1 minute
Tabata push-ups
Rest 1 minute T
Tabata sit-ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Your Tabata score is the least number of reps performed in any of the eight intervals. Use “calories for the row. 

Competitors or athletes wanting to improve your Fitness level:

3 rounds “unbroken”
10 front squats 135/95
8 push press 135/95
6 back squats 135/95
4 overhead squats 
Rest 1 min in between rounds


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