Wednesday 151216

Christmas for the Troops was shipped out on Tuesday with an arrival date of 12/24/15 in Afghanistan, just in time for a Merry Christmas with lots of Christmas cheer from our amazing community!!! Thanks once again for all of the donations!! As Coach E spent almost 2 hours at the UPS Store (after Grizz dropped him and all of the boxes off since he can’t carry them)….he received donations to help pay for shipping from other random people at the store who wanted to contribute to this great gift of giving for our troops!! 

2016 Nutrition Challenge will start in January and it will be coupled with Lurong Living Resolution Challenge – Early Registration is open NOW, to save $15 off of the Lurong registration. Register here and be sure to sign up under Letrono CrossFit. More details on the challenge can be found under our EVENTs page.
To get registered – http://challengeseries.lurongliving.com/resolution16/register

ANNUAL LCF NEW YEARS EVE THROW-DOWN  31 December 0830-1200.
Teams Male/Female athlete. RX & Scaled division. (” EVERYONE CAN COMPETE) If you cant find a partner, put your name on the white board, we can pair you up. Or 2 females or males may team up as a last resort. Well make it work. This competition is about testing your fitness and having fun with our community. There is a sign up list on the community board. GET SIGNED UP.
$5.00 a person or $10.00 a team. Cash winning goes to the winners, along with names engraved into the 2 warrior shields hanging up in the entry area of the box.
Find your partner. Everyone will be able to compete and complete these WOD’s. More details to come on WODS
Will need a few volunteers: Flow master, DJ , Support personnel.

Dynamic Warm-Up – Mobility
Prepare to honor….

HERO-MattXfitPic_th

U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.

WOD: “Matt 16″
For time:
16 Deadlifts, 275/225, 225/175, 175/125
16 Hang power cleans, 185/155, 155/125, 125/95
16 Push presses, 135/95, 105/75, 85/55
Run 800 meters
16 Deadlifts, 275/225, 225/175, 175/125
16 Hang power cleans, 185/155, 155/125, 125/95
16 Push presses, 135 lb.
Run 800 meters
16 Deadlifts, 275/225, 225/175, 175/125
16 Hang power cleans, 185/155, 155/125, 125/95
16 Push presses, 135 lb. 135/95, 105/75, 85/55

**Scale weight and movements as needed for progression and smooth speed through Rds. Ask your coach for help.

12 Days of Xmas movements have started ( Strictly additional fun work till the 24th)
1- Clean 115/83 95/63 75/45
2- HSPU
3- Front Squats 115/83 95/63 75/45
4 – Sumo Dead-Lift High-Pull 115/83 95/63 75/45
5-  CTB Pull Ups

Cool Down

Competitors or athletes wanting to improve your Fitness level: rest,hydrate 6-8 mins after above WOD, then:

B. Every 2 minutes, for 10 minutes ( sets):
Front Squat x 3 reps..  Build to today’s 3-RM over the course of the five sets.

 


 

 

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