Friday 180706

Dynamic Warm-Up – Mobility Prepare  for.. 1 minute Test STRICT Knees- to- 90 No-Kipping ( Log score & test from last time done) Primer:  (Prep equipment/athlete for wod. Coach movements,set standards ect ) 2x DB Bench press 4x Jumping split lunges 3x Clapping pushup A: Strength- Skill: 15 min E3MON of: 5x DB Bench Press 10x […]

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Thursday 180705

Freedom WOD on the 4th!! Strong work LCF  6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. A.WOD: “Flush It Out” 3 Events of Tabata *8 rounds of 20 sec on 10 sec off.  90 seconds of rest and transition in between events Bike for cals Row for cals Ski Erg for cals Goal is to have the […]

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Wednesday 180704

Happy 4th of July! WOD times today at 7a and 9a “MERICA” Primer: Deadlifts,                275/195 KBS                        Red/Green OHS                       115/85 Burpees Chest to bar Box jump                24/20 DB Squat cleans   45/30 A:WOD: “Lumberjack 20″ 40 minute AMRAP of:  (Modified for July 4 and fun) In Teams of 3. 40 Deadlifts,                […]

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Tuesday 180703

Here’s some nutrition tips from our friends at Spoonful of Macros: As you enter this July Hero Month, it is no question that these workouts are more intense, longer, and more grueling. The key is that as you participate in these workouts, especially in July, it is vital that you are aware of your hydration […]

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Monday 180702

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado. His friends remember him […]

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Friday 180629

“Prepare For Glory” July Hero month starts Monday 2 July 2018. Complete 19 WOD’s and EARN your coveted T-Shirt. This is our 3rd year LCF has done this awesome month.All WODS are programmed to sustain fitness growth and not crush you.. Enjoy the journey ahead.. Above are not the actual wods in any order. Just puts […]

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Thursday 180628

Hero Month starts in 4 days!! Put your name on the whiteboard to COMMIT to doing 19 HERO WOD’s in the month of July. There will NOT be a HERO WOD on Thursday’s and there may or may not be one on Sunday’s so plan accordingly. It will be your accountability to log next to […]

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Wednesday 180627

This week we say farewell to our 530am power couple, Jesse and Kristi Price. They are moving back home to Oregon after 5 years or so of being away. We will sure miss them at 530am. There is a card at the front that everyone can sign to wish them farewell. Their last day at […]

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Tuesday 180626

Dynamic Warm-Up – Mobility Prepare  for.. Test-1 minute Handstand hold ( 1 minute attempt. Goal is to hold 1 minute or build up too through position progression.  Advanced athletes in HSH start rocking side to side lifting hands off ground.)  Primer:  2-3rds of Row 5 Cals 2x Double KB/DB Front squat Dble KB Front squat  AABike […]

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Monday 180625

“Prepare For Glory” Here are the EARNED T-shirts for the 3rd annual  July ‘HERO month of “19” WOD’s. There will be a sign up tally board for all athletes to track there # of WODS completed. Dynamic Warm-Up – Mobility Prepare  for.. Test: L 30 sec/ R 30 sec Planking “Bird Dog”In the Plank position 30 sec L […]

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