Wednesday 150916

Jaedyn T

LCF Mini Games WEEK 1 – Total # of unbroken double unders.
Grab a coach
3 min to establish max unbroken dubs or singles
Advanced: only dbl unders
Intermediate: .5 point singles, 1 point doubles
Beginner: 1 point singles
Athletes may make as many attempts within the 3 minutes but only the highest amount of unbroken reps is the final score. Each double under is worth 1 point, single unders is worth 1/2 point. When the rope stops, the rep count stops.  We are in the process of getting the scoring tool in place, so until then, send your score and judges names to to be logged. 

LCF ContestWe have up’d the reward for the best design, instead of a free hoodie/t-shirt, we will give $200 in Letrono Bucks instead! Letrono Bucks can be used to pay monthly membership dues and/or to purchase merchandise.  Please NO MORE than 2 designs submitted per athlete.
The season’s are changing and it is almost time for a new hoodies and a new CrossFit T-shirt. We want you all to show off your mad design skills and design a LCF Tshirt/hoodie design! Submit your design no later than Tuesday September 22nd. Once we have all designs we will post them for the LCF Community to vote. 

Playcare Coverage Needed We are looking for someone or a few athletes to cover 10am Playcare on Tuesday, Wednesday and Thursday, starting in October. We also need 9am coverage on Friday’s. Email Sara at if you are interested or know someone who is! 

We have added a 7:15pm WOD time on Monday’s!!!! 

Three Wise Men Veterans Day Memorial WOD (November 11th) –  Donations are appreciated and can be made at sure to link yourself to Letrono CrossFit. 

After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.

Memorial Day is the day we honor those who gave their life in combat—veterans like Jeremy and Ben Wise who gave that “last full measure of devotion.” Veterans Day is the day we honor all who served and continue to serve. Those like Beau who come home and deal with the legacy of war daily.

The Three Wise Men Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. We will raise awareness of the problems our veterans face and provide direct support to successful programs that give them the help they need. These warriors fought for our country, now it is our turn to fight for them.

Dynamic Warm-Up – Mobility
Prepare to honor…

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

WOD: “Hortman”
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 squats
8 muscle-ups

*Scale all movements as needed.  Ask your coach for help.

Cool Down

Competitors or athletes wanting to improve your Fitness level:
Strict Press
Push Press  1st set is where you ended on Strict Press
Push Jerk  1st set is where you ended on Push Press


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