Tuesday 180717

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Mark Your Calendars for TACO TUESDAY at LETRONO CROSSFIT. Tuesday July 31st, we will be […]

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Monday 180716

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois. He […]

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Friday 180713

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents […]

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Thursday 180712

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. A.WOD: “Annie Pushes a Sled” 4 Rounds of  30 sec on 30 sec off in Teams of 3 P.1 Max Double Unders P.2 Max Abmat SitUps P.3 Max Heavy Sled Push Rotate between each station, then REST 1 min as team before started the next round ROMWOD: Toe […]

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Wednesday 180711

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett. […]

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Tuesday 180710

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, […]

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Monday

Dynamic Warm-Up – Mobility Prepare  for.. Test: L 30 sec/ R 30 sec Planking “Bird Dog”In the Plank position  Primer: 2rds of: 3x Power Cleans          2x Muscle up                5x Med ball clean Wall balls          Adv PC 185/125 Rx  PC 155/105 Scale 115/75 Scale Muscle […]

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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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