FRIDAY 6.10.16
Lowry CrossFit – CrossFit
LCF! This Saturday and Sunday a few peeps from our squad will be competing in the Triple Threat competition hosted by CrossFit Cherry Creek. Saturday (6/11) Santiago Nasar (aka Juan), Ryan Collette and coach Ryan McNamara will be competing in the open division under the team name “Broseph and the Brotien Shakes”.
Below are their WOD times:
WOD 1: 10:00am
WOD 2: 1:50pm
WOD 3: 5:29pm
On Sunday (6/12), coach Shala Giardini will be competing in the RX division under the team name “PMS”. Below are her WOD times:
WOD 1: 8:00am
WOD 2: 11:30am
WOD 3: 3:00pm
There’s also a floater in the mix. I will post those times once that is figured out. Plenty of times this weekend to watch our team compete.
Let’s do what we do, support our crew and rep our LCF gear. This is one of the bigger comps all year long and if you haven’t been to a comp- this one is fun.
CrossFit Cherry Creek
2422 S. Trenton Way Unit D
Denver
Warm-up
2 min Row, Run, Jump Rope
5 min roll out and stretch
High-Hang Snatch (5X2)
*60-70% of 1RM
**squat implied if proficient
***Mod/Scale power snatch to overhead squat
Metcon (Time)
For Time:
4 Rounds
10 Front Squats (95/65)
12 Lateral Bar hops
150M Run
CASHOUT
4 sets of 20 banded sit-ups or 10 GHD situps