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***...