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WORKOUTS 1/19-1/24

MONDAY Metcon Score Reps Every 2:00 for 6 Rounds 6 -50' shuttle runs Max wall ball 20/14 -rest 1:00 between…
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WORKOUTS 1/19-1/24

MONDAY Metcon Score Reps Every 2:00 for 6 Rounds 6 -50' shuttle runs Max wall…
LCF News

LCF NEWSLETTER 12/14

Nutrition.Whole foods. Balance. meeting goals. “Eat meat and vegetables, nuts and seeds, some fruit, little…
Workouts

WORKOUTS 1/12-1/17

MONDAY Metcon Score Reps EMOM 12 12 Thrusters 95/65 12 burpee box step ups 24/20…
Workouts

WORKOUTS 1/5-1/10

MONDAY Metcon Score Reps EMOM 12 Min 1: pistols Min 2: pull ups Min 3:…
Workouts

WORKOUTS 12/29-1/3

MONDAY Metcon Score Time 2 rounds for time:50 alternating DB snatches 50/3550 wall-ball shots 20/14…
Workouts

WORKOUTS 12/22-12/27

MONDAY Metcon Score Rounds and Reps AMRAP 16 10 Handstand push ups 200m Run Finisher…
LCF News

LCF NEWSLETTER 12/14

DEC. gym schedule Dec.24th Christmas Eve: 6,9am 12:15, 5:15pm- 12 Days of Christmas Dec. 25th…
Workouts

WORKOUTS 12/15-12/20

MONDAY Gymnastics Muscle ups Score Checkmark on a 10 minute clock work on developing the…
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WORKOUTS

MONDAY Weightlifting Clean 1x2 5x2 add each set rest 2 mins Metcon Score Time 5…
Workouts

WORKOUTS 11/24-11/29

MONDAY Metcon Score Reps EMOM 12 min1 :max toes to bar min 2: max wall…
Workouts

WORKOUTS 11/17-11/22

MONDAY Metcon Mary 20-Minute AMRAP of:5 Handstand Push-ups10 Pistols (5-L / 5-R)15 Pull-ups TUESDAY Metcon…
Workouts

WORKOUTS 11/10-11/14 CLOSED THIS SAT!

Screenshot Screenshot MONDAY Metcon Score Time 21-15-9-6-3 floor press 135/95 bent over row TC 10…
LCF News

LCF NEWSLETTER 11/2

NOV. gym schedule Nov. 11 th Tues -CHAD: short hours, details to come this week!…
Workouts

WORKOUTS 11/3-11/8

Screenshot Screenshot MONDAY Metcon Score Time For time:40 box jump-overs 30/2440 air squats40 hand-release push-ups…
Workouts

WORKOUTS 10/27-11/01

Screenshot Screenshot MONDAY Metcon EMOM 16 Score Reps 12-14 Russian kettle bell swings 70/53 8-12…
Workouts

WORKOUTS 10/20-10/25

Screenshot Screenshot MONDAY Metcon Score Rounds and Reps AMRAP 24 250/200m ski/row 450/375m EB/AB 600/500C2B…
Workouts

WORKOUTS 10/13-10-18

MONDAY Metcon Score Time 21-15-9Toes to barOverhead squats 135/95 TC 10 Weightlifting Overhead Squat on…
Workouts

WORKOUTS 9/1-9/6

MONDAY Metcon RICK 2 Rounds: 800M Run 12 Overhead plate stationary lunge 45/25 22 Burpee…
Workouts

WORKOUTS 8/25-8/30

MONDAY Metcon Score Time 14-12-10-8-6 deadlift 225/155 strict pull up TC 14 Conditioning Tabata- burpees…
LCF News

LCF NEWSLETTER 8/17

Birthdays Coach Kayla is our newest CF L3! Congratulations to Coach Kayla for sitting for…
Workouts

WORKOUTS 8/18-8/23

MONDAY Metcon Score Time 40-30-20 reps for time:Single-leg squatsToes-to-bars TC 12 Gymnastics ring dip Score…
LCF News

LCF NEWSLETTER 7/20

Birthdays MATT HOTHO FUNDRAISER Welcome to The Adaptive CrossFit Games for the second year in…
Workouts

WORKOUTS 7/21-7/26

MONDAY Metcon Score Time 5 rounds 10 thrusters 95/65 10 toes-to-bars TC 12 Gymnastics 25'…
Workouts

WORKOUTS 7/7-7/12

MONDAY Weightlifting Snatch 10 roundsEvery 90 seconds1 snatch build past your metcon weightTC 13 Metcon…
Workouts

WORKOUTS 6/30-7/5

MONDAY Metcon Hotshots 19 Score Time 6 Rounds for time of:30 Squats19 Power Cleans, 135#…
Workouts

WORKOUTS 6/23-6/28

MONDAY Metcon Score Time 25-20-15-10-5 reps for time:Chest-to-bar pull-ups10 -50' shuttle runs TC 13 Weightlifting…
Workouts

WORKOUTS 6/16-6/21

MONDAY Metcon Score Time 24-18-12Toes-to-bars12-9-6Front squats 185/125 TC 10 Weightlifting 5 sets 1 squat clean…
Workouts

WORKOUTS 6/9-6/14

MONDAY Metcon Community Cup Workout 2 Complete as many reps as possible following the interval…
LCF News

LCF NEWSLETTER 6/5

Birthdays LCF 4 YEAR ANNIVERSARY June 1st Andy here- This past year had its trials.…
Workouts

WORKOUTS 6/2-6/7

MONDAY Metcon Score Rounds and Reps AMRAP 8 6 front squats 135/95 30 Double unders…

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