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LCF NEWSLETTER 11/18

Birthdays  Joed 11/3 Kyle 11/6 N8 11/10 Cheryle 11/13 Jurz 11/14 Mike M 11/15 Marianne 11/20 Val 11/23 James AKA…
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LCF News

LCF NEWSLETTER 11/18

Birthdays  Joed 11/3 Kyle 11/6 N8 11/10 Cheryle 11/13 Jurz 11/14 Mike M 11/15 Marianne…
Workouts

WORKOUTS 11/18-11/23

THE END OF YEAR SUPER AWESOME EXTRAVAGANZA PARTY IS COMING! NOV 23rd! DO NOT MISS…
Workouts

WORKOUTS 11/11-11/16

THE END OF YEAR SUPER AWESOME EXTRAVAGANZA PARTY IS COMING! NOV 23rd! DO NOT MISS…
LCF News

LCF NEWSLETTER 11/10

Birthdays  Joed 11/3 Kyle 11/6 N8 11/10 Cheryle 11/13 Jurz 11/14 Mike M 11/15 Marianne…
LCF News

LCF NEWSLETTER 11/3

Birthdays  Joed 11/3 Kyle 11/6 N8 11/10 Cheryle 11/13 Jurz 11/14 Mike M 11/15 Marianne…
Workouts

WORKOUTS 11/4-11/9

THE END OF YEAR SUPER AWESOME EXTRAVAGANZA PARTY IS COMING! NOV 23rd! DO NOT MISS…
Workouts

WORKOUTS 10/28-11/2

BRING A FRIEND & THE COSTUME WOD WAS AMAZING! MONDAY Gymnastics Double unders Score Checkmark…
Workouts

WORKOUTS 10/14-10/19

"GRACE" For Breast Cancer awareness month! MONDAY Weightlifting Power Snatch EMOM 8 3 Power Snatch…
LCF News

LCF NEWSLETTER 10/28

Birthdays  Katie 10/3 Marco 10/5 Lindsay 10/8 Parker Mc 10/8 James 10/ 12 Vivian 10/15…
Workouts

WORKOUTS 10/7-10/12

MONDAY Metcon Grace For Time:30 Clean and Jerks, 135# / 95# Conditioning 50 bike Calories…
Workouts

WORKOUTS 9/30-10/5

MONDAY Weightlifting DB walking lunge Score Weight 5x 50' Farmer carry Rest 1 Min *Lunge…
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…

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