WOD - Thu, Mar 14Week 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.IntentGo hard…
coachMarch 13, 2024
WOD WOD, April 18, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Crunches :10…
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WOD - Fri, Mar 8Week 1. 24.1 LCF Open winners are:Vanessa Beachman RXAllison Neese ScaledAnthony Nixon Spirit of the OpenWinners' amazing prizes will be presented at Friday Nights Throwdown.24.2
coachMarch 7, 2024
WOD - Thu, Mar 7IntentToday we open with some time upside, pick some skills for handstand walking/ holds that progress you / the group from where you are. Then we…
coachMarch 6, 2024
WOD - Wed, Mar 6IntentToday we get after it with unilateral skills and drills. The pistol is effectively a single leg squat, many aren’t fans of it, it’s because they…
coachMarch 5, 2024
WOD - Tue, Mar 5IntentLike yesterday in our squats, we want to start heavy and stay heavy for the weighted chin ups. The goal is to see gains in our…
coachMarch 4, 2024
WOD - Mon, Mar 4IntentLet’s get heavy and stay heavy to start the week! For all sets of the front squats we want the load to be challenging! This is…
coachMarch 3, 2024
WOD - Sun, Mar 3Strength Work (Weight)E3MOM Strict Press 4x5Ideally at or above 70% of 1rmSuperset withDB Bent Over Row4x12 each armCardio and Abs (3 Rounds for reps)Every 3:00 x…
coachMarch 2, 2024
WOD - Sat, Mar 2IntentFun, partner workout. Hopeful warm weather or tolerant weather allows for the run to take place outside! We combine simple movements that are at the heart…
coachMarch 1, 2024