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The Greatest Community in the World

The Greatest Community in the World
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Redefining Fitness

Redefining Fitness
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Reach Your Goals

Reach Your Goals
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Train for Competitions

Train for Competitions
Slide 6

Train with Expert Coaches

Train with Expert Coaches
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An Unexplainable Lifestyle

An Unexplainable Lifestyle
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Fun Outside of the Gym

Fun Outside of the Gym
Slide 3

Get Strong

Get Strong
Slide 2

A Family Affair!

A Family Affair!
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Client Success Stories

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Sarah Spilman

A little over a year ago I thought about trying CrossFit. I knew it would be good for me in so many ways, but I was afraid. Of the work. … Read More »

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Trudy and Jacqueline Holzbaur (Mother/Daughter)

Trudy & Jacqueline Holzbaur (Mother/Daughter) All our lives working out and being in shape has been a top priority for us. From one gym membership to the next, in January … Read More »

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Recent Blog Posts

LCF BackWOD:

3 min. AMRAP

7 Burpees

7 Front Squats

3 min. Rest

3 min. AMRAP

7 Burpees

7 Push Press

3 min. Rest

3 min. AMRAP

7 Burpees

7 Sumo DL High Pull

Logistics & Coaches Notes:

1 Bar

Scale weight/reps so there is very little to no rest during the 3 minutes of work.

The 3 minutes should be an all out sprint, similar to a PR 800m run.

Earn the 3 minutes of rest.

 

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WOD:

10 minute AMRAP:

100 Double Unders

750m Row

50 Pull-ups or 50 KBS #53/35

25 HSPUs

*If you were in Monday and did TTB, you have the choice to sub KBS!

If over 9 athletes, first heat begins at 3-2-1 go, second heat starts exactly 5 minutes after the first heat.

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News & Events

The gym will be closed on Sunday.

Custom Fit Meals should be in and ready for pick up!

WOD:

17 min. AMRAP

200m Run

10 Toes to Bar

10 Thrusters or Overhead Squats #95/65

*Thrusters/OHS is athletes choice

Coaches Note:

Review skill work for Thruster and OHS

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Partner WOD!

Come and See!

itiskurtis_b

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photo-31

Awesome having Coach Mike Dill drop in and coach a couple classes tonight! Dropping knowledge bombs!!!

WOD:

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Benchmark Workouts are an integral part of an individuals success and longevity in CrossFit. Benchmarks, like in any business, allow you to see whether or not you are improving. An improvement in CrossFit would constitute as decreasing times (in WODs), increasing REPS, increasing WEIGHTS. This is GREAT. Be sure that you are keeping logs of your times, rounds and weights. 

On November 30th, 2013, Marcie Margotti logged a 7:16 “Grace” time at #65. Two days ago, she logged a 4:16 “Grace” time at #65. In five months, Marcie improved her time by 3 minutes. If she didn’t write any of this down, how would she or the coaches have known? This is an example of why you should write this stuff and how it works. Now, we can suggest to Marcie that she increases the weight on her next go at “Grace.”

Awesome job Marcie!

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