WOD - Sun, Mar 24Warm Up3:00 Bike Row or RunCoaches Choice Dynamics movementsStrength Skill (Weight)5 Sets Every 3 Minutes 5x5 Bench Press @RPE5x 10 GHD Situps w 1 sec pause…
coachMarch 23, 2024
WOD WOD, April 21, 2022
ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 BP sit…
Read More
WOD - Sat, Mar 23IntentLower body and midline development taking place today. The trick isn’t just getting the work done but getting it done faster than the other teams! How…
coachMarch 22, 2024
WOD - Fri, Mar 22Week 3. 24.3 LCF Open winners are:RX: Sarah DurateScaled: Cannon CottleSpirit of the Open: Sherry ParhmanWinners' pick up your prizes up from the LCF Office.IntentPrimer lift…
coachMarch 21, 2024
WOD - Thu, Mar 21Week 3. 24.3 LCF Open winners are:RX: Sarah DurateScaled: Cannon CottleSpirit of the Open: Sherry ParhmanWinners' pick up your prizes up from the LCF Office.IntentSkills pay…
coachMarch 20, 2024
WOD - Wed, Mar 20IntentGo heavy on the complex! This a long time under tension today. It will challenge your ability to belly breathe while keeping your spine stable and…
coachMarch 19, 2024
WOD - Tue, Mar 19IntentHeavy pull on the pull ups. The goal is to gain strength by using all of these sets as working sets! Then we run fast and…
coachMarch 18, 2024
WOD - Mon, Mar 18IntentLong week! This will be a week we focus on longer time domains, we will have some heavy lifting to get done but overall the domains…
coachMarch 17, 2024
WOD - Sun, Mar 17Patrick Gets Stong 🍀21.15.9Cal BikeIn-between each round 200 m KB waiter walk(AHAFA)1 min Rest21.15.9Cal RowIn-between each round 200m heavy sandbag/D ball carry1 min Rest21.15.9Cal Ski ErgIn-betwen…
coachMarch 16, 2024