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...

This weeks preview, get your sock!

Monday Thompson 10 rounds for time of: (yeah right!!) 15 ft Rope Climbs, Back squat, Farmer carry,  **(TDE: 50 Glute Bridges, 1 minute plank)** Tuesday: Row, pull-ups, lunges, easy day  *(TDE: 30 wall squats)** Wednesday: Chain bench press for 3 reps max 1  *(TDE:...

Ahead of Time?!?! Update for the coming week :)

Hey guys!  Here we go!  Another great week, the Open is coming, I’ll have a post about that coming soon, we’re gonna do an intramural this year and have some fun with it!!   Monday: Deadlift Mayhem!! Tuesday: “Moore” of course there’s scaling. Wednesday: Brent’s...

Weekly Synopsis

Here we go guys!!   Monday: Sumo Deadlift High Pulls And Bar Muscle-ups, jumping ones sound fun too!!  ***TDE: 30 wall squats*** Tuesday! Back Squats 5×5  ***TDE: 30 Burpees*** Wednesday Press for heavy, Ski Erg, and abs…  ***TDE: 50 glute brides***...

The Weekly Preview!

Alright Team Here we go!!   Monday: Amanda, Squat Snatch and Muscle-up!  ***(TDE: 30 Push-Ups)*** Tuesday: FSQ x1 ***(TDE: 30 Wall Squats)*** Wednesday: Moon (Look Him Up!!) ***(TDE: 30 Burpees)*** Thursday: Team workout of Thrusters, Sit-ups, Juimping Pull-ups,...

DEXA Scan in the gym!

Hey guys I got it set up!  Tuesday the 16th starting at 6:00am, the truck will be here to do the scans!!  [Correction] I’ll be getting the registration link from Jason soon, and i’ll Post that. Sorry! The cost is $45, I would like to do this ideally twice a year, once...

New Things for 2018!!

Team!  Here’s a bit of an update 🙂 New Things: SkiErgs from Concept2.  I’m pretty stoked to have these little ditties, they’re cool and will help produce fitness and scale people further on running and stuff like that.  Also, they’re the most noticeable piece of new...