WOD - Wed, Dec 20 Get Ready to ThrowDown LCF New Years Eve 30 December 2023 Check community board for details coming. RISE45 Our focus for this Rise45 is simple–get you results. This challenge…
coachDecember 19, 2023
2022 Crossfit Open
Registration is live. Login Sign up HERE. Welcome to the 2022 CrossFit Games season! It all starts with the Open, a…
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WOD - Tue, Dec 19IntentOpposites are good. Not just in relationships but in your fitness. Yesterday was all external loading with a barbell and today we lean hard into gymnastics.…
coachDecember 18, 2023
WOD - Mon, Dec 18IntentToday we focus on the BARBELL. Monday has a great utility for heavier or faster movement due to the typical recharge from most peoples complete rest…
coachDecember 17, 2023
WOD - Sun, Dec 17Warm up Coaches Choice(A) Strength (5 Rounds for reps)Every 90 seconds X 10 AlternatingOdd: DB Single arm press x 6 Even: BB Back squat x 5(B)…
coachDecember 16, 2023
WOD - Sat, Dec 16IntentIntent: You go and I go partner workout! Today’s workout is 21 big rounds of a full you go, then I go execution. Each partner will…
coachDecember 15, 2023
WOD - Fri, Dec 15IntentIntent: High volume couplet. This workout mimics a hero workout as written due to the volume. No load involved today leads to a belief that it…
coachDecember 14, 2023
WOD - Wed, Dec 13IntentToday the rep scheme is traditional but it’s filled with movement interference. The strict hspu will challenge one’s strength and local muscle endurance in the shoulders…
coachDecember 12, 2023
WOD - Tue, Dec 12IntentShorter, faster and a bit dirtier than yesterday. This is designed to be higher power output and shorter duration workout. The loading should be scaled to…
coachDecember 11, 2023