WODs

Thursday, 21 January 2016 21:27

Fri Jan 22, 2016

Written by
TLCF will be closed this evening. Please check here before coming in the morning.
Wednesday, 20 January 2016 21:18

Thur Jan 21, 2015

Written by
A. AMRAP 5:00 18/15 Cal Row 6 Squat Cleans, 155/105 5 min rest B. ARMAP 5:00 18/15 Cal Row 6…
Monday, 18 January 2016 21:40

Tue Jan 19, 2016

Written by
1. Snatch3×1 at 90%2×2 at 80-85%, does not need to be TnG 2. Conditioning“Amanda”9-7-5Muscle upsSquat Snatch, 135/95
Sunday, 17 January 2016 20:00

1-18-16

Written by
5 RFT:30 KBS, 2/1.5 pood30 Push ups Then 1,000m Row  
Friday, 15 January 2016 20:38

1-16-16

Written by
Team WOD: Rope Climbs KB Swings Lunges And some static holds
Thursday, 14 January 2016 21:01

1-15-16

Written by
Zeus”3 RFT30 Wall ball shots, 20/1430 Sumo deadlift high-pull, 75/5530 Box jump, 20″30 Push press, 75/5530 calories Row30 Push-ups10 Back…
Wednesday, 13 January 2016 20:02

1-14-16

Written by
1. Barbell Cycling2 rounds of:15 seconds of max rep Power Snatches 165/11545 seconds rest25 seconds of max repHang Power Cleans,…
Monday, 11 January 2016 20:18

1-12-16

Written by
1. Conditioning3 rounds of 3 mins on/3 mins offARMAP 3 of:6-9-12-15-18…Thruster, 95/65TTB 2. RowEMOMx10Odd:  20/16 Cal RowEven:  50 Double Unders
Sunday, 10 January 2016 19:34

1-11–16

Written by
1. Conditioning5 minutes of max rep Burpee Box Jump Overs, 24/20″5 minutes rest4 minutes of max rep 10m Shuttle run4…
Friday, 08 January 2016 21:04

Sat Jan 9, 2015

Written by
Teams of 3: 100 Cal Row 100 Box Jump Overs, 24/20″ 100 Thrusters, 95/65 100 TTB 100 Thrusters, 95/65 100…
Thursday, 07 January 2016 20:55

1-8-16

Written by
1. Met-conEMOMx20Odd: 20/16 Calorie RowEven:  10 Jerks, 135/95 2. StrengthA.  5-rep Heavy OHSB.  3×2 Pausing OHS – hold the bottom…
Wednesday, 06 January 2016 20:18

Thur Jan 7, 2016

Written by
1. Clean and Jerk Build to a heavy 3-position Clean + Split Jerk Pos 1: Above knee Pos 2: Below…
Monday, 04 January 2016 20:36

1-5-16

Written by
1. Met-conAMRAP 12:10 Burpees25 DU 2. Gymnastics Skills10 Sets of unbroken Kipping HSPU – you pick the number-rest as needed…
Monday, 04 January 2016 20:36

1-5-16

Written by
1. Met-conAMRAP 12:10 Burpees25 DU 2. Gymnastics Skills10 Sets of unbroken Kipping HSPU – you pick the number-rest as needed…
Page 70 of 71

Our Coaches

Hours of Operation

Mon: Regular Class @ 5:00am, 4:30pm, 6:00pm
Tues: Regular Class @ 5:00am, 4:30pm, 6:00pm
Wed: Open Gym @ 5:00-6:30am
Thur: Regular Class @ 5:00am, 4:30pm, 6:00pm
Fri: Regular Class @ 5:00am, 4:30pm
Sat: Regular Class @ 7:00am
Sun: No Class