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 WOD, April 20, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Bicycle crunches…
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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
WOD - Sat, Mar 16Week 2. 24.2 LCF Open winners are:RX: Lyndsay WilsonScaled: Jake ThurgoodSpirit of the Open: Brandi AmeyeWinners' amazing prizes will be presented at Friday Nights Throwdown.IntentToday is…
coachMarch 15, 2024
WOD - Fri, Mar 15Week 2. 24.2 LCF Open winners are:RX: Lyndsay WilsonScaled: Jake ThurgoodSpirit of the Open: Brandi AmeyeWinners' amazing prizes will be presented at Friday Nights Throwdown.24.3
coachMarch 14, 2024