Crazy Dayz!

Monday: Run 600m, 24 Horizontal Ring Rows, 24 GHD Sit-ups, Run 400m, 16 Horiz Ring Rows, 16 GHD Sit-ups, Run 200m, 8 Horiz Ring Rows, 8 GHD Sit-ups for Time  ***TDE: 30 Wall Squats*** Tuesday: DT Great Hero WOD 🙂   ***TDE: 30 Burpees*** Wednesday: Front Squats!! ...

Feb 12th through the 17th

Monday: “Wittman” But LCF’s version that still honors this warrior and allows us to preserve good variance in our programming.   ***TDE: 30 wall squats*** Tuesday: Tommy V Ropes and Thrusters ***TDE: accumulate 3 minutes in a downward facing dog*** Wednesday:...

The CrossFit Open is coming!

Hey guys!  It’s that time of year again :). The 5 week smash session starts Thursday night the 22nd!  We’ll be running the workouts Friday all day in classes for anyone registered and for those unregistered as well.  Scaling WILL ALWAYS be in effect, so don’t think...

Here we go! Last week was a doozy!

Monday: clapping push-ups,  burpees,  squat thrusts, air squats Tuesday: Randy 75 power snatches 75/55 for time Wednesday: Back squats once done with squats do 1 Jerk from the back rack with it Thursday Annie and a press afterwards Friday: Row, max push-ups rest a...