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FRIDAY 8.16.19

15
Aug

FRIDAY 8.16.19

Lowry CrossFit – CrossFit

Revised Weekend Schedule.
Saturday (8.17)
8:00am: WOD
Open Gym- CANCELLED due to competition. Go root on your squad. Details below.

Sunday (8.18)
GYM WILL BE CLOSED. There will be an off-site WOD at the 21 Fitzsimons Apartments (2100 N. Ursula St) @ 10:00am. Everyone is welcome. Bring a family member, a friend or co-worker. LCF has been hired to host an outdoor WOD as a part of their “Summer Series” of weekend events.

LCF! This Saturday (8.17), we have a bunch of our squad competing in the annual “Fossil Games” held at the Bladium. The competition is for those who are at end of their athletic prime (30-39), and for those who are way past their athletic prime (40+) 😳🥺😔🤓😂☠️☠️.
Come cheer US on (yes, I’m throwing down) as we tackle some really unimaginative 🤔😉😂, but difficult wods. The comp starts @ 9:00am and I’ll post our heat times as soon as they are released.
Shout out to the crew that’s competing on Saturday. I’ll post the team names and who’s with who, once the heat times are released.
We’d be so grateful if you came to watch a workout or two! Let’s represent LCF, wear our favorite Lowry gear and root on our squad. Your support means the world!!❤️❤️

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

Banded Good Mornings

1: Deadlift (CUSTOM)

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%

*log 1 @ 85% and notate.

MC: “Hangnail” (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike

20 Barbell-Facing Burpees

15 Deadlifts (245/165)
STIMULUS

Repeat workout from January 29, 2019

Choose weights on the dumbbell and barbell that you can complete within 3 sets

Using one dumbbell, switch hands every 5 reps on the dumbbell hang clean and jerk

There is no need to stand to full extension on the lateral barbell burpees

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