FRIDAY 6.10.16


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

View Public Whiteboard


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


4 sets of 20 banded sit-ups or 10 GHD situps