The week always ends with W, T, F :)

A few reminders guys! This coming Tuesday is “The Friendly Fifth of February” it’s a great time to being your friends, family, estranged co-chairwoman from last years volleyball team, to LCF to do a workout meet some friends, hang out for a bit. Any class is good, the workout is tailored to be “available” to everyone, and Lana and Jesse will (hopefully) be team teaching all day!

Also, January 31st starts our 1st annual two weeks of meat and veggies only challenge! Details on the nutrition blog!! Coffee is OK.

Wednesday: 3 Rounds for Time of: 400m Run, 15 Sandbag/Med Ball Over Shoulders 90/50, 9 Burpees

Thursday: Jerk for 1 Rep Max, drills to follow to shore up the area(s) in which you lack

Friday: LCF’s Sprint Triathlon: For Time: 500m Ski Erg, 500m Row, 500m Bike We’ll do three heats in the session, and try to pair people up to go head to head for their “final” it’ll be fun that way.

Saturday: Team “Whitten”

Teams of two, split the reps in half, take turns doing reps through each move, run together, and have a blasty!

5 Rounds:

22 KB Swings (70/53)
22 Box Jumps (24/20)
400m Run
22 Burpees
22 Wallball Shots (20/14)

Whitten: Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.