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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Friday 180622

Dynamic Warm-Up – Mobility Prepare  for.. 1 minute test knees to 90  A.WOD :  24 Minutes to complete: 800m Run  1-2-3-4-5-6-7-8-9-10 OH bumper plate Box step ups    25/15 lbs   24/20’ Hang Power Cleans n Push Jerks   #115/73 800m Run  Scale the Run: Row 1k or  AABike 1.2 miles Team Cool Down: 70-100 Rocky sit ups ( double twist at […]

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Thursday 180621

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. A.WOD: “Woman Maker” 13 min AMRAP 200 m Run 1 Man Maker 40/30… 200m Run 2 Man Makers 200 m Run 3 Man Makers etc… ROMWOD: Toes Pose Puppy Dog https://www.youtube.com/watch?v=0ODbQt29yVA&feature=youtu.be Peck KB smash both sides 2 min ea MEATHEAD MOBILITY: E.39 KETTLE BELL SMASH (pec and lat) […]

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Wednesday 180620

Dynamic Warm-Up – Mobility Prepare  for.. Test-1 minute Chin over Bar hold –No resting/bracing chin on bar( 1 minute attempt. Goal is to hold 1 minute or build up too through position progression) Primer: 2 rds of: 1x Bench press 4x Jumping split lunges 2x Clapping push ups A. Strength/Skill – 18 Min E3MOM 3x Bench […]

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