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WORKOUTS 9/16-9/21

MONDAY Metcon Score Rounds and Reps AMRAP 12:3-6-9-12… etc.AbMat sit-upsPower clean 155/105 Toes to bar Score Rounds and Reps EMOM…
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Workouts

WORKOUTS 9/16-9/21

MONDAY Metcon Score Rounds and Reps AMRAP 12:3-6-9-12… etc.AbMat sit-upsPower clean 155/105 Toes to bar…
LCF News

LCF NEWSLETTER 9/9-9/14

MAT'S REPLICA JERSEY SHOULD ARRIVE MONDAY AFTERNOON! PLAN ON GETTIN GTHEM TUESDAY! Thank you to…
Workouts

WORKOUTS 9/9-9/14

MONDAY Metcon Y'all, get pumped for MONDAY! https://youtu.be/bGal-mVqFLU?list=TLGGJz6taUTQaAUwODA5MjAyNA My Diamond Shoes Are Too Tight Score…
Workouts

WORKOUTS 9/2-9/7

THE GAMES ARE COMING! MONDAY Metcon RICK Score Time 2 Rounds: 800M Run 12 Overhead…
Workouts

WORKOUTS 8/26-8/31

THE GAMES ARE COMING! MONDAY Metcon Score Time For time:21-15-9Hang power snatches 115/75 Pistols TC…
Workouts

WORKOUTS 8/12- 8/17

MONDAY Metcon Score Time 2 rounds for time:50 wall-ball shots 20/1450 sit-ups TC 12 Handstand…
LCF News

LCF NEWSLETTER 8/26-8/31

MAT'S REPLICA JERSEY WILL BE IN PRODUCTION MONDAY AND WE SHOULD HAVE AN UPDATE ON…
Workouts

WORKOUTS 8/5- 8/10

MONDAY Metcon Score Reps 1 Min: Max overhead squat 75/55 1 Min: Rest 2 Min:…
Workouts

WORKOUTS 7/29- 8/3

METCONS FIRST THEN STRENGTHS & SKILL WORK MONDAY Metcon Score Rounds and Reps 1-2-3-4 etc.…
Workouts

WORKOUTS 7/22-7/27

MONDAY Gymnastics Toe to bar Score Checkmark 12 EMOM Even min: 6-10 reps Odd min:…
LCF News

LCF NEWSLETTER 7/22-7/27

Not a lot going on this last week! Birthdays  Jonathan 7/3 Evie 7/5 Audrey 7/6…
LCF News

LCF NEWSLETTER 7/15-7/20

Birthdays  Jonathan 7/3 Evie 7/5 Audrey 7/6 Whit 7/6 Ben 7/11 Bre 7/21 Dede 7/23…
Workouts

WORKOUTS 7/15-7/20

MONDAY Gymnastics Handstand Push-up Score Checkmark EMOM 8 5 Strict Handstand push up -Strict 5"…
LCF News

LCF NEWSLETTER 7/1-7/6

Birthdays  Jackie 6/2 Greg 6/4 Ron 6/4 Karl 6/7 Sean J 6/11 Katie 6/15 Jana…
Workouts

WORKOUTS 7/1-7/6

MONDAY Gymnastics 5 Strict Pull ups + 5 Strict Ring Dips Pair up and have…
LCF News

LCF NEWSLETTER 6/24-6/29

Birthdays  Jackie 6/2 Greg 6/4 Ron 6/4 Karl 6/7 Sean J 6/11 Katie 6/15 Jana…
Workouts

WORKOUTS 6/24-6/29

OUR ANNUAL PRIDE WOD IS THIS WEEKEND!!!!!! MONDAY Weightlifting DB walking lunge Score Weight 6…
LCF News

LCF NEWSLETTER 6/17-6/22

The South East CrossFit Affiliate Summit! Birthdays  Jackie 6/2 Greg 6/4 Ron 6/4 Karl 6/7…
Workouts

WORKOUTS 6/17-6/22

MONDAY Weightlifting Deadlift EMOM 83 Deadlift @ 65-70% Metcon core Time 27-21-15 DB power snatch…
LCF News

LCF NEWSLETTER 6/10-6/15

* Bre, Val, Kayla,Dan & Andy S. competed in Barbell Beatdown! Congrats to them all!…
Workouts

WORKOUTS 6/10-6/15

Congrats to Val & Bre for Second place! Shout out Kayla & Dan AND Andy…
LCF News

LCF NEWSLETTER 6/3-6/8

*Mat Hotho finds out MONDAY if he is going to the CrossFit Adaptive Championship! *MURPH…
Workouts

WORKOUTS 6/3-6/8

MONDAY Weightlifting Overhead Squat 7x3Start @ 55%Add each setEvery 2 mins Metcon Score Time 15-12-9-6…
Workouts

WORKOUTS 5/27-6/1

MURPH! MONDAY Metcon Murph For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile RunIf you have a…
LCF News

LCF NEWSLETTER 5/20-5/25

Mat Hotho is in 9th and official leaderboard comes out June 3rd! He needs to…
Workouts

WORKOUTS 5/20-2/25

MURPH is coming! Shirts should arrive Friday. The push up. The most underrated bodyweight movement.…
LCF News

LCF NEWSLETTER 5/13-5/18

ADAPTIVE SEMIFINALS 5/8-5/13 Mat competes his last workouts this Monday! Birthdays  Emily H 5/4 Sarah…
Workouts

WORKOUTS 5/13-5/18

MURPH is coming! PRE Order IS OVER! MAT is attacking Semi's with your help. MONDAY…
Workouts

WORKOUTS 5/6-5/11

MURPH is coming! PRE Order end this Friday! MONDAY Metcon Score Reps EMOM 12:Min 1:…
LCF News

LCF NEWSLETTER 5/6-5/11

ADAPTIVE SEMIFINALS 5/8-5/13 Its time to cheer on Mat as he begins his competition on…

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