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WORKOUTS 7/13-7/18

MONDAY Strength COMPLEX Score Weight 6 sets every 2:30 1-power snatch 1-hang power 1-hang snatch start at 60% add each…
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WORKOUTS 7/13-7/18

MONDAY Strength COMPLEX Score Weight 6 sets every 2:30 1-power snatch 1-hang power 1-hang snatch…
Workouts

WORKOUTS 6/29-7/4

MONDAY Strength EMOM 8every 90 sec3 deadlift start @50% build no more than 50lbs past…
Workouts

WORKOUTS 6/22-6/27

MONDAY Metcon Score Time For time:60 wall ball 20/14200-m row/run50 wall ball 20/14400-m row/run40 wall…
Workouts

WORKOUTS 6/8-6/13

MONDAY Metcon Score Time 3 rounds for time:30/20-cal Echo bike30 KB snatches 53/3520 burpees -switch…
Workouts

WORKOUTS 6/8-6/13

MONDAY Weightlifting Overhead Squat 1x3 5-4-3 tempo overhead squats– :03 hold at the top, :03…
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WORKOUTS 6/1-6/6

MONDAY Metcon Score Reps 4 x AMRAP 3:21 AbMat sit-ups15 box jump-overs 24/209 squat cleans…
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WORKOUTS 5/25-5/30

MONDAY Metcon Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile…
Workouts

WORKOUTS 5/18-5/23

MONDAY Weightlifting Power Snatch 1x3 In 14 minutes build to a heavy triple Rest 1-2…
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WORKOUTS 5/11-5/16

MONDAY Weightlifting The CrossFit Total you will have 23 mins for the back squat and…
Workouts

WORKOUTS 4/27-5/2

MONDAY Metcon Score Reps 8 rounds for reps:On a 1:00 clock:SPRINT 100/80m row, 200/150m ECHO/ASSAULT…
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WORKOUTS 4/20-4/25

MONDAY Metcon Eva 5 rounds for time:Run 800 meters30 Kettlebell swing, 70# / 53#30 Pull-ups…
Workouts

WORKOUTS 4/6-4/11

MONDAY Metcon Score Time 800-m run80 pull-ups80 deadlifts (95/135 lb)800-m run– Partition the pull-up and…
Workouts

WORKOUTS 3/30-4/4

MONDAY Metcon Score Time 21-15-9-6-3 ring dips sumo deadlift high pulls 95/65 back rack stat.…
Workouts

WORKOUTS 3/9-3/14

MONDAY Weightlifting 1 rep every 90 seconds2 singles: snatch high pull2 singles: hang squat snatch6…
Workouts

WORKOUTS 3/2-3/7

MONDAY Weightlifting Complex Score Weight every 2 minutes 5 sets 1 deadlift 1 hang clean…
Workouts

WORKOUTS 2/9-2/14

MONDAY Metcon Score Calories 10-9-8-7-6-5-4-3-2-1 wallballs pull ups -in time remaining max calories TC 13…
Workouts

WORKOUTS 1/25-1/31

MONDAY Metcon Score Time 21-15-9 reps for time:Double-DB box step-overs 2x50/35 24"/20"Chest to barTC 10…
Workouts

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!…

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