Friday 6/23/2017


Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD
8a – Skills class (Come in and work a goat, strength, etc)
9a –WOD
Sunday Schedule:
9a — WOD
Dynamic Warm-Up – Mobility
Prepare to for..
WOD: “Nate”
20 min AMRAP
2 MU
4 HSPU
8 KBS R/G
Scale:
4 dips
6 Barbell Z Press
8 KBS
4 dips instead of MU, and NO MORE THAN 2 abmats. If not possible, use a box for Read More…

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Thursday 6/22/2017



July is right around the corner which means HERO MONTH. This month we will be honoring the fallen with HERO WOD’s. Everyday in July will be a HERO WOD with the exception of Thursday’s. YOU do 19 HERO WOD’s the month of July and YOU will EARN yourself a Letrono CrossFit HERO T-Shirt!! 
JUMP ROPES – If you have a personal jump rope that is hanging up with the Read More…

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Wednesday 6/21/2017



Bama Jr, maxing out his dead-lift, great job SAM!!
Dynamic Warm-Up – Mobility
Prepare to for..
A. Strength:
Build up to a heavy Push Jerk
B. WOD: “Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
*Score if total number of pull ups.
* Scale accordingly to maintain consistency of good mechanics, while applying intensity through Read More…

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Tuesday 6/20/2017



Dynamic Warm-Up – Mobility
Prepare to for..
 WOD: 4 Sets, alternating 20-25 min
A1: Front Squat 4-6 reps @42×1 (this is the final week of this. Retest in 2 weeks)
A2: Max rep Push Up in 30 sec. 
B. Finisher
5 Min AMRAP 
5 Front Squat 75/55
5 STO 75/55
* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for Read More…

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Monday 6/19/2017



 Happy Father’s Day to all the Dad’s at LCF!! 
3rd Annual Pineview WOD/BBQ – We are planning for another epic event this year at Pineview with a Beach WOD, BBQ, Boats, Besties, and fun in the sun!! We are looking at Saturday August 12th!! Mark your calendars. There is a slight possibility that there will be a change in date from the 12th to the 5th, so put both dates on Read More…

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