26 June 17

Strength: Press 5,5,5+
MetCon:
10 Barbell Push Press (135,95), 1 Rope Climb, 20 Situps
10 Dumbbell Push Press (2 x 45, 35), 2 Rope Climbs, 20 Situps
10 Plate Push Press (1x 45, 35), 3 RC, 20 Situps
Doctor of Physical Therapy Jon Ide-Don is coming back to Lamorinda CrossFit this Thursday at 6pm. This time he will be discussing squat mobility which is a great opportunity for anyone who has difficulty performing Overhead squats or Pistol squats. LCF members get in free, $25 admittance for non-members.

25 June 17

Turn out!

Our usual Sunday Open Gym today from nine until noon.

We’ll have the fans on!

Doctor of Physical Therapy Jon Ide-Don is coming back to Lamorinda CrossFit this Thursday at 6pm. This time he will be discussing squat mobility which is a great opportunity for anyone who has difficulty performing Overhead squats or Pistol squats. LCF members get in free, $25 admittance for non-members.

24 June 17

8am Kettlebell
35 on 10 off 4 rounds
single leg deadlift
push up w/rotation
KB row L/R
Sprint in place
then
3 rounds
1 alt arm swings
Alt offset pushups
ice skates
then
30 seconds 5 rounds
burpees / swings
9am WOD
Strength: Overhead Squat 5,5,5
 
MetCon 1: 
1 minute L-sit Pull-ups
2 min Strict Pull-ups
3 min Kipping Pull-ups
 
MetCon 2:
1 min Bodyweight Deadlift
2 min Russian Swings (70,53)
3 min Goodmorning

23 June 17

Skill: Inverted Hang / Skin the Cat
5 rounds for time
15 Calorie Row
10 total DB Shoulder to Overhead (single DB 45,35)

22 June 17

Learning from an expert

Skill: Running
MetCon: 1 minute per station Fight Gone Bad Style — 2 rounds
AirDyne
Hammer Hits
GHD Sit-ups
Double Slam Ball Carry
Rest