WOD - Wed, Jan 31Get signed up for LCF 2024 CrossFit Open. Just like last year, $20.00.3 weeks of Friday Night light Throwdowns. Fun Food and Prizes.4 Teams will be…
coachJanuary 30, 2024
WOD WOD, April 9, 2022
SaturdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation "Tabata " Core Alternate 4 Sets of: :20 Alt bird dog…
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WOD - Tue, Jan 30IntentIntent: You were concerned to didn’t get enough heavy breathing yesterday? Show us your stuff today then. This is a chipper style workout that must be…
coachJanuary 29, 2024
WOD - Mon, Jan 29IntentIntent: We are starting the week with a big emphasis on strength intensity. The 2 movements differ in demand by function and also category. We will…
coachJanuary 28, 2024
WOD - Sun, Jan 28Warm UpDynamic warm up Coaches Choice"Lonesome Dove" (Time)Complete for time:16-10-6Row calsAlt DB Snatch 50/35 35/25 20/152 minute rest16-10-6Bike calsAlt DB renegade row2 minute rest16-10-6Row cals1 Arm…
coachJanuary 27, 2024
WOD - Sat, Jan 27IntentToday’s team workout involves a squat and pull that make this couplet all too close to Fran in my opinion. But, that is why we partake,…
coachJanuary 26, 2024
WOD - Fri, Jan 26IntentBuilding to a heavy set of 3 is a great way to check in on overall pressing strength without creating the same stress as a 1rm.…
coachJanuary 25, 2024
WOD - Thu, Jan 25IntentToday we focus on skill development. As an athlete this is the BEST time to take your performance in WOD’s to the next level. See where…
coachJanuary 24, 2024
WOD - Wed, Jan 24IntentIntent: Conditioning focus today! Goal here is to have a day with no overhead or hanging movements to accommodate the previous days this week. Each interval…
coachJanuary 23, 2024