Friday – 6/1/18

a. 1RM Strict press (alternative sets for those who did this last week)
b. 4 rounds for time: (18 minute cap)
– 10 power cleans (115,85)
– 8 push jerks
– 400m run

Thursday – 5/31/18

Pilates Amy is back!

You don’t want to miss our special session tonight in lieu of open gym at 6pm with LCF’s friend Amy Delong-Martin (aka Pilates Amy) of ADM Pilates. We will stretch, roll out, and mobilize–and you will leave feeling amazing. Guests welcome; please consider a donation to Amy (not required).

a. AMRAP in 20 minutes with partner
– 50m backward sled pull (135,95)
– 25 sit ups
– 50m forward facing sled pull (135,95)
– 15 knees to elbow
*one partner works at a time while other rests

b. Cash out: max calories in 5 minutes on either the rower or air dyne

Wednesday – 5/30/18

The first 400m of “Gabe”

Join us tomorrow (Thursday) at 6pm for a special stretching, rolling out, and mobility class with Amy Delong-Martin of ADM Pilates. Donations to Amy appreciated, but not required. (No open gym at 6pm on Thursday).

a. 1RM Deadlift (there will be alternative DL sets for those who did the 1RM deadlift last week)

b. EMOM for 10 minutes
– Odd minutes – 20 wall balls (20,24)
– Even minutes – 20 american KB swings (53,35)

Tuesday – 5/29/18

Amazing turnout for “Gabe” 💖

On Thursday, May 31 at 6pm in lieu of open gym we will be welcoming Amy Delong-Martin for a special stretching, rolling out, and mobility class. Donations to Amy appreciated, but not required. Her website: www.admpilates.com

WOD
a. 1RM Front squat
b. AMRAP in 12 minutes
– 6 alternating DB snatch (65,45)
– 10 knee ins
– 50m single arm overhead carry
– 10 knee ins
– 6 pistols

4pm Kettlebell
a. Snatch test
b. 2 rounds: 10 double swings, cleans and presses
c. Snatch/burpee
5/1 4/2 3/3 2/4 1/5

6pm Olympic Lifting and Open Gym

Monday – 5/28/18

Sgt. Gabriel Guzman

One class today, 9am

“Gabe”

4 rounds for time:
– 400m run
– 25 push press (95,65)
– 25 burpees
– 25 sumo deadlift high pull kb (53,35)
– 25 sit ups

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