Saturday Fun!!

Reminder of our Memorial Day WOD on Monday. WOD times will be 730am and 830a.

Saturday WOD times:

7a – WOD
8a – On Ramp
NO OLYMPIC LIFTING today
9a – WOD

May Newsletter has been published. You can find the link on  top of the page (located directly above our phone number and address). Be sure to check it out to see who the athlete spotlight is for May and to read all of the other LCF news.

Monday Memorial Day “Murph” – We will be hosting a special Memorial Day WOD on Monday and we will be welcoming Wasatch CrossFit to our Box. Parking will be tight, but we have gotten the ok from the Pizza Factory to use their parking lot. WOD times will be 730 and 830am. We will run in heats depending on how many people show up.

Congrats to the 2012 GRADUATES – Coach Aleix and Janessa K will both be graduating from Layton High School next week and Halen S will be graduating from Clearfield High. 

CrossFit Football Certification is being held this weekend at CrossFit the Club. We have a 4 coaches that will be attending this certification. We are excited about this due to some upcoming training we will be doing with some youth football teams and to put more of CrossFit Football into practice at LCF with ALL of our athletes!

New Athletes – We have several new athletes who have completed their On Ramp training. If you see a new face or faces in your class, show them what the LCF Community is about by introducing yourself and helping them feel welcome!! Remember what your first day or week was like??

Warm-Up/Mobility:

WOD: Team Barbell
Teams of 2 
2 rnds 10 reps of ea # 95/63 85/53 75/45 lbs
Dead Lift
Cleans
Front Squat
Mil Press
Good Mornings
Behind neck press

Team member not performing lift will be in plank, dead bug,bridge or trip down monkey bars

Endurance:
Run and row ea 3 x 600
Rest 2x keep with in 5 sec
 
WOD 
10 to 1
Handstand push-ups
 

Supplemental WOD for those who want to compete or become better crossfitters.
Do “Team Barbell″ rest recover at least 8 minutes then:

1A-3 sets, not for time, work speed ,skill efficiencie of:
TGU using a Barbell 4 ea side
GHD Situps and Back extensions 12-15 reps
Hand stand hold 1-2 mins

2B- Row 2k

Colton

What are your kids doing this summer? Keep them active and healthy with one of  LCF KidFit Summer Camps.

Ages 7-16 years old: Classes will be split according to age and ability (No previous CrossFit experience required)

When: 3x/week for 2 weeks
T, W, Th from 7:30am-9:00am
OR
T, W, Th from 11:00am-12:30pm

2 Week Sessions will start on:
June 19-28th
July 10-29th
July 31- Aug 9th

Cost:  $90 for one session
            $165 for two sessions
            $240 for all three sessions
**Cost includes daily activities, Letrono T-shirt and bag
Running, speed technique along with strength training focusing on mechanics and form, then intensity and agility training focusing on balance and coordination for the older kids. Younger kids will have fun with obstacle courses, workout of the day, individual and team building games and nutrition for everyone.

Julie G and Jami S will both be heading up this summer program. They have a fabulous program ready to go to keep your kids active and healthy during the summer months! If you have questions, please send an email to info@letronocrossfit.com. There are a limited number of spots so be sure to sign up for all or one of the sessions you want you kids to attend.

Warm-Up/Mobility:

WOD:
“The Complex” (75-80% of 1RM
Clean and Jerk: 8×1
Front squat: 5×5
Press: 5×3
Snatch 8×2
Cool down Row 750m, Run 800m or bike 1000m

Endurance:
Run 12 x 50m Sprints
Rest 2x keep with in 5 sec

WOD
4 rnds
Air squat x 75
Kipping pull-ups x 20

Supplemental WOD for those who want to compete or become better crossfitters.
Rest recovery,plan out your meals for 10 days,set yourself up for success.
Do some mobility, visit with family and friends.

Hard work,Crossfit teamed up with talent pays off!!  Strong work Caitlyn in the Davis County District Track & Field meet. We are proud of you!!
1st place in Discus
2nd place in 4 x 100 
3rd place in Hurdles.

Set your goals high, and dont stop till you get there.
-Bo Jackson

 What are you training for and your goals??

Warm-up-Mobility
Prepare for:
Row 6 x 150sprints or Run 6 x 100sprints
Rest 2x time taken keep w/in 6 sec
Then:
WOD
4 Rnds
10 KB Goblet Squat     (RX 32kg/24kg Scaled 24kg/16kg 16kg/12kg)
20 KB Swings
50m Sled Pulls      (RX #115/90 Scaled 90/70 70/50)

Endurance:
Row 2 x 1700m
Rest 2 x keep with in 8 sec

WOD
10 to 1
KB Military press

Supplemental WOD for those who want to compete or become better crossfitters.
Do “WOD″ rest recover at least 8 minutes then:

1A-3 sets, not for time, work speed ,skill efficiencie of:
Rope climb 3 accents
Reverse wall climbs 3-5 unbroken (feet never come off wall-no sliding)
Toes 2 Bar 7-9 reps unbroken
2B-2 sets of:
Dead Lift
x 5 reps @ 70%
x 3 reps @ 80%
x 1 rep @ 90%
x Max Reps @ 80%

Kids Area Rules – With school getting out in less than two weeks we wanted to make sure that everyone is familiar with the kids area rules. Due to lack of space we will not be able to accomodate the extra school age kids. With this said, the kids area will be for those kids that are 7 and younger. Please don’t bring in any food or drinks. We discovered this weekend after painting that there were many crumbs and spills. Please bring your kids already fed. Only bring YOUR kids, no friends, neighbors or cousins (unless they have parents who are paying members of LCF). All kids MUST stay in the kids care area. We can’t have kids sitting outside in the backyard or on the other side of the kids area gate, this is a SAFETY issue and a huge distraction for those athletes who are working out.

We will provide snacks to the kids that will be pre-approved by the LCF Owners and are PALEO friendly No crumbs!

We strongly encourage all of those parents who bring their kids on a regular basis to the kids care area (morning time) to VOLUNTEER at least 1 hour per month. If you can volunteer please work with Nanette to coordinate a date and time. If the kids area starts to get overcrowded, preference will be given to those that volunteer.

We also strongly encourage everyone who uses the kids care area to make a $5 monthly donation to go towards supplies to help keep the kids busy and approved paleo snacks.

Thanks for your understanding with this sensitive issue. We know that the area is small and we have lots of athletes with kids, we are doing our best to try to make this work. We will be posting a list of RULES by the gate to get into the kids area. Any questions you might have, please don’t hesitate to talk with Nanette, Troy or Sara.

KidFit Summer Camp – We will be rolling out the details of a fun summer camp to help keep your kids fit and active this summer. Stay tuned for the dates, times, cost of the summer program that we will be offering!

MEMORIAL DAY “MURPH” – LCF along with WCF (Wastach CrossFit) will be teaming up to memorialize Lt. Michael Murphy who gave the ultimate sacrifice while serving our Country. Plan on getting your WOD on at LCF on Monday May 28th. WOD times and heats to be announced later this week.

Read Comments, a shout out from coach Mike on Hydration & Nutrition.

Warm-Up/Mobility:

WOD:
“The Complex”  (75-80% of 1RM
Clean and Jerk: 8×1
Front squat: 5×5
Press: 5×3
Snatch 8×2
Cool down Row 750m, Run 800m or bike 1000m

Endurance:
Row 6 x 500
Rest 2 x time it takes you. Keep with in 5 sec

WOD
10 to 1
KB front squat

Supplemental WOD for those who want to compete or become better crossfitters.
Do “The Complex″ rest recover at least 8 minutes then:

1A-3 sets, not for time, work speed ,skill efficiencie of:
Muscle-Ups x 3-7 unbroken reps
Burpee Box jumps 6-9 unbroken reps
Toes to Bar x 8-10 unbroken reps