Monday 180430

Playcare Help Needed – Tuesday at 9a and Friday at 10am. If you or anyone you know might be interested, let us know. For every hour you commit to sit, there is a discount for your membership.  Dynamic Warm-Up – Mobility Prepare  for.. A.WOD:  800m Run (11 minute time cap) (Bad weather 1k Row or […]

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Friday 180427

Dynamic Warm-Up – Mobility Prepare  for.. A.WOD:   For time (10 min cap) 800m run 60 Double unders / 90 singles 40 KB Cleans (total, NOT alternating)   B/Y, Y/O 20 Strict pull ups At the 15 minute mark: 2 Rounds for time of:(10 min cap) 400m run 30 Double unders / 45 singles 20 KB Cleans […]

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Thursday 180426

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for..   A. WOD 4 RDS of 10 DB Bench Press (in 30 sec) Rest 30 sec 7 GHD Sit Ups (in 30 sec) Rest 30 sec RX – 55/40 2 min rest and transition 8 RDS of 30 sec on 30 off Max 50m sprints ROMWOD: Lacrosse Ball Foot […]

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Wednesday 180425

Oly class at 615p – Snatch Dynamic Warm-Up – Mobility Prepare  for.. A.Strength – Skill: 20 min E2MON 20 Sec for Cals Bike/Row Alternating 3 Hang Snatch, starting @ 50-60% of 1Rm Snatch, building B. WOD: 400m Run 22-16-10 1 Arm DB Thrusters * Lateral Burpee over DB 400m Run *Do all right side thrusters, then […]

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Tuesday 180424

Congratulations to the winners of the 2018 New Year, New You Nutrition Challenge: 1st Place goes to Bonnie Marcum 2nd Place goes to Bailey Carter Spirit Award goes to Crystal Webb. 1st place team winner is Jamie’s Team!!  Dynamic Warm-Up – Mobility Prepare  for.. A.Strength – Skill: 20 min E2MON 1st 2 minute 3x Deadlift. Build […]

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Monday 180423

Congrats to all the podium finishers at this last weekend’s Festivus games and those that went out competed and had a great time. It was fun to watch all of them compete!!!  Dynamic Warm-Up – Mobility Prepare  for..   A. WOD: AGOQ #2 4 Rounds for time of: 25 Chest-to-bar pull-ups 5 Cleans RX Men clean […]

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Thursday 180419

We would love to see all of you come out to Roy CrossFit on Saturday between 8 and 1pm  to support our LCF Athletes who are competing in the Festivus Games!!   6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for..   A. WOD: 1000 M Run 50 Slam Balls 45/30 1000 M Run * Scale to 800 […]

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Wednesday 180418

Dynamic Warm-Up – Mobility Prepare  for..   A. WOD: 2 Rounds of: (12 Minutes of work. 8 mins of recovery = 20 minutes total) 2 Minutes to Row 20/17 Cal. Max rep Push press 115/85 95/65 75/45 2 Minutes rest 2 Minutes to AAB 15/12 Cal Max rep Power cleans 115/85 2 Minutes rest 2 Minutes […]

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Tuesday 180417

Dynamic Warm-Up – Mobility Prepare  for..   A. WOD: “Filthy Fifty For time of: (36 minute cutoff) 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell Swings Grn/Blu 50 Walking Lunge steps 50 Knees to elbows 50 Push press, 45/33 BB 50 Back extensions / Or Good Mornings with 45/33 BB 50 Wall ball shots, 20/14 […]

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Monday 180416

Dynamic Warm-Up – Mobility Prepare  for..   A. Strength – Skill: MisFit Clean complex  12 minutes to Build to today’s Heavy Clean Complex Power clean + Push Jerk + Front squat + Hang squat clean + Split Jerk https://www.youtube.com/watch?v=6D0axQ9xlO8 https://www.youtube.com/watch?v=T37rueoaEAQ B. WOD: 12 Minute AMRAP of: 6 Alternating Pistols / Progression 9 Push Jerk 155/105 135/ 85 115/65 […]

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