Booyah, big week!

CrossFit’s Weekly WODs Monday: OHSQ’s, Pull-ups, and DB Overhead Lunges Tuesday: Snatch Balances and Hip Extension Work – come train! Wednesday: Bench Presses and 400m Row Sprints Thursday: Cleans 95/65, Deadlifts 95/65, Bent Over Rows 95/65, Presses 95/65,  and...

The forthcoming awesome…

Monday: Repeat 18.1 or 21-15-9 Hang Sq Snatch 95/65, Burpees over Bar ***TDE: 30 wall squats*** Tuesday: Back Squat x3 ***TDE: 3 minutes in a plank*** Wednesday: 15 GHD Sit-up, Row 250m, 35 DBLU, trade rounds 4 each ***TDE: 30 burpees*** Thursday: Push press for max...

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...