Warm-up: 3 round not for time of:

5 scapular retractions

10 v-ups

10 supermans

A: 5 rounds for completion

3 strict pull-ups (add weight if you are capable)

3 ring push-ups

3 hand stand push-ups

B: 1 mile time trial run


Hey All, more about

There are a group of individuals here at LCF that are going to be signing up for the 2016 CTS Wine Country Classic (Olympic weight lifting competition). This group includes Anni, viagra buy Coach Dan, buy information pills Joe, David, Coach Travis, Kat and Garry.

If you are interested in improving your Oly Lifts we will be happy to have you train with us for this comp. We encourage any and all of you to sign up.

All must be signed up by March 1st, 2016. The meet takes place on May 21st, 2016 at CrossFit Napa Valley, Napa CA.

Our training will consist of 3 days of oly programming provided weekly by Anni. You will be welcome to do this program on your own time but we are hoping to keep a group training together at 6pm Tuesday’s and Thursday’s and Open Gym on Sunday.

This group is being formed to help those who are wanting more from their oly lifts and for a good time. There is no extra charge for this program and we want all who are interested to join in. All we are asking is that you give it your best and ask you to commit to the time required until the meet. Again, that will be 3 times per week until a couple of weeks prior where we will minimize other training (CrossFit) and chunking up the oly lifting to 4-5 days a week.

Contact Anni at annixfit@gmail.com if you are interested.

Excited to train together and have fun!!!