Thursday 181115

As of December 1st, we will no longer have Striking at 8a on Saturdays.  We are still looking for a 10a playcare attendant. If you know of anyone who might be interested in a discounted membership, have them contact Sara at info@letronocrossfit.com Dynamic Warm-Up – Mobility Prepare  for.. A: WOD  “3 To Get Ready” A. 3rds 250m […]

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Wednesday 181114

Teaching kids early about the benefits of Squatting….. OLYMPIC Lifting Class @ 6:15pm As of December 1st, we will no longer have Striking at 8a on Saturdays.  We are still looking for a 10a playcare attendant. If you know of anyone who might be interested in a discounted membership, have them contact Sara at info@letronocrossfit.com […]

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Tuesday 181113

Dynamic Warm-Up – Mobility Prepare  for.. Primer:  2rds of    2x Ring dips/ Progression 4x 1 arm OH lunges 2x L-Sit Pull up/Progression 4x KB Thrusters 2x Muscle Ups/ Progression 4x Med Ball Cleans 2x Strict HSPU/ Progression 10x Double Unders/ Singles A: WOD   5 Minute AMRAP     3x Strict HSPU 10x Pistols 5 ea leg […]

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Monday181112

Dynamic Warm-Up – Mobility Prepare  for.. A: WOD CF Football Total Athletes have at least 11 minutes to include warm up. Athletes have 3 attempts to reach a 1 rep max for each of the following movements. Add the highest weight lifted for each lift and that gives you your CrossFit Football Total. Power Clean Back […]

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Thursday 181108

Dynamic Warm-Up – Mobility Prepare  for.. A.WOD:  “Firestarter” 3 man teams 4 Rounds P1 200m Run P2 Max Double Unders P3 Max Heavy Sled Push The Runner is the pacer, p2 and p3 will work until runner returns and then rotate. The whole team will rest 1 min then go again. Score is total number of […]

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Wednesday 181107

OLYMPIC Lifting Class @ 6:15pm Dynamic Warm-Up – Mobility Prepare  for.. Test: L 30 sec/ R 30 sec Planking “Bird Dog”In the Plank position 30 sec L arm R leg switch at 30 sec Primer: Coaches choice A.WOD:  5 Minute AMRAP     (Alternate Bar & Ring MU every rd for variety of movement and big classes) 2 […]

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Tuesday 181106

Arthritis: You’ve Got to Keep Moving “I can’t exercise anymore. You see, I have arthritis.” I’ve had many patients enter my exam room, look me straight in the face and say that.My mind drifts to some of the videos I’ve seen in the CrossFit Journal that show adaptive athletes and morbidly obese people exercising. Read […]

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Monday 181105

October GOAL Winner is……Cami Barkdull. Cami you can pick up your prize from a coach. Reminder that our monthly winners are drawn randomly out of everyone who marked their goal as complete with a RED box. It’s a new month, get your goal up on the board.  Dynamic Warm-Up – Mobility Prepare  for.. Test-1 minute Hand […]

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Friday 181102

Dynamic Warm-Up – Mobility Prepare  for.. Primer:  Coaches Choice A:Strength: 15 Minute E3MOM Complete the following: ( In teams of 2-3 as needed) 3x Banded Sumo DeadLifts 8-10 Strict Dips Rings or Horns (Simple method maybe extra loop https://www.youtube.com/watch?v=Sf9LgeDCdtQ stay light at first and work up to heavy 3) B.WOD:   12-9-6 of: 0:0-05:00 Power Snatch […]

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Thursday 181101

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. WOD “Pet Rock” 4 Rounds for time of: 20 KB Swing Green/Blue (Russian) 15 KB Goblet Squats 10 Pull Ups 20 Alt KB Snactches Rest 3 Minutes. Then 800m Run for time *2 separate scores RFT and 800m Run (RX+ Weighted Strict Pull ups w/KB) Scale: KB […]

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