WORKOUT OF THE DAY, FEBRUARY 22ND 2017

Are you signed up and ready? The 2017 Reebok CrossFit Open registration is OPEN!  To learn more about the Open and to sign up, click HERE. Anyone who guesses the exact WOD will win a FREE MONTH at LCF!

We will program the Open WODs for all Friday class times: 6AM, 7AM, 8AM, 9AM, and 4PM. (YOGA will still be at 10:15-11AM on Fridays). There will not be class at 5PM or 6PM on Fridays for the next 5 weeks.

We will run Friday night lights from 5-7PM. That is where we will have heat and judge assignments to do the Open WOD for a validated score.

Sign ups will be on Facebook as soon as the WOD is released and we set heat times.

We will more than likely add an option on Saturdays from 8:00-9:30AM with the first heat starting PROMPTLY at 9AM. We will still have the 8AM class on Saturdays which will take precedence. To join us for a validated score, you will need to schedule ahead of time.

If you have your own judge or video you are welcome to perform the WOD for a score during class (if space/time allows) or Open Gym, and of course we will provide judging at Friday Night Lights!

Here’s to a great season! Best of luck everyone!

STRENGTH:  (20 min)

Power Clean & Power Jerk
60%/2
65%/2
70%/2

Front Squat
(65%/3)3

BeachFit Strength:

EMOM 16

Min 1: 10 Ab Mat Sit Ups

Min 2:  5-10 Double KB Front Rack Squats

WOD:

#front line (18min Cap)

3 Rounds:

400 Meter Run or Row

21 Hang Power Cleans (115/80lbs)

18 Step-Back Lunges (115/80lbs)

15 Over-the-Bar Burpees

Beach Fit WOD:

3 Rounds:

400 Meter Run or Row

21 Kettle Bell Tators (or DB Hang Power Cleans)

18 Step-Back Lunges with Kettle Bell in Front Rack

15 Over-the-KB Burpees

 

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