Archive for December, 2016

The last workout of 2016!!

Friday, December 30th, 2016

posted a day early because it’ll help Workout for December 31st: A great way to blow out 2016!! “Filthy 50′s” 50 Box Jumps 24/20 50 Jumping Pull-ups 50 KB Swings 35/26 50 Walking Lunges 50 Knees to Elbows 50 Push Presses 45/33 50 Back Extensions 50 Wall Ball Shots 20/14 50 Burpees 50 Double Unders […]

Another Testing Day!

Thursday, December 29th, 2016

posted a day early for you to realize that Saturdays Training will be awesome Workout for Friday December 30th: Max Deadlift and Max Overhead Squat

Thursday’s Pre-New Year Testing Day

Wednesday, December 28th, 2016

***NOTICE: THIS WEEK ONLY WE’RE HAVING A 5am CLASS!! SEE YOU ALL THEN *** posted a day early for you to be excited to test old maxes Workout for Thursday December 29th: Max Front Squat and Max Bench Press Just warm-up and smash ‘em!

Wednesdays Useful Session

Tuesday, December 27th, 2016

posted a day early for you to understand that it all goes together Workout for December 28th: Not “The Chief” Max Rounds in 3 minutes of: 3 Power Snatches 115/75 6 Toes to Bars 9 Air Squats 1 Minute of Rest Repeat for 5 rounds total, making 20 minutes

Tuesday Post Christmas!

Monday, December 26th, 2016

Thanks for the days off everyone!! It’s a needed period for sure!! posted a day early because it’s been a while Workout for Tuesday December 27th: This will be a fun way back into the gym: 10 Minutes of Cindy Then 5 Rounds of: 10 Deadlifts at some kind of moderate useful weight 10 GHD […]

Friday’s Home Workout

Thursday, December 22nd, 2016

****REMEMBER CLOSED FRIDAY, SATURDAY, SUNDAY, MONDAY**** posted a day early because we’re closed Stretch your legs, hamstrings, quads, groins, calves, take some real time and do this, this week was a killer for the legs, and we had many sore backs on Thursday. Which means to me that y’all need to stretch your legs! Do […]

Christmas Eve Eve Eve!

Wednesday, December 21st, 2016

***Remember the schedule everyone! Closed Friday, Saturday, Sunday, and Monday! Go enjoy your families, friends, maybe even your neighbors! Thanks for the time off. We need it!*** **AND WE HAVE A 5AM CLASS TODAY*** posted the day before the day before the day before Workout for Thursday December 22nd: LCF’s 12 Days of Christmas 1 […]

Wednesday Before

Tuesday, December 20th, 2016

***NOTICE: The gym is closed Friday, Saturday, Sunday and Monday!! *** THANKS! posted a day early because it’s needed apparently Workout for Wednesday December 21st: “Isabel” 30 Snatches 135/95 for Time -then- Press for 1 Rep Max Quite a bit of a double day, we’ll see if we can get it done!!

Tuesday Before!

Monday, December 19th, 2016

posted a day early because it’s getting close! Workout for December 20th: 3 Rounds for Time of: Run 400m 21 Kettlebell Swings 53/36 12 Ring Dips

Monday Before!!

Sunday, December 18th, 2016

posted a day early for you to get your act together! Workout for December 19th: 5 Rounds for Time of: 7 Front Squat 225/185 7 Pull-ups 45/25