Saturday

General Fitness
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Power clean
Bar facing burpee

Post weight and time to comments.

Friday

General Fitness and Competitor Training

Complete five rounds for max reps of:
1 min Thruster at 95 / 65 lbs

Rest 15 seconds

1 min Power snatch at 95 / 65 lbs

Rest 15 seconds

1 min Box jump, 24″ / 20″

Rest 15 seconds

Post total reps to comments.


DSCF5445
Amber

Wednesday

General Fitness

Complete three rounds for time of:
15 Deadlift at 225 / 155 lbs
30 Wall-ball at 20 / 14 lbs
60 Double-unders

20 min cap

Post time to comments.

Competitor Training

At the 0:00
3-6-9-12-15-18 rep rounds for time of:
Jerk at 135 / 95 lbs
Chest to bar pull-up

At the 20:00
3-6-9-12-15-18 rep rounds for time of:
Handstand push-up
Toes to bar

Post both times from each WOD to comments.


DSCF5433

Tuesday

General Fitness

Complete three rounds for time of:
20 Pull-ups
20 Burpees
Rest 2 min

17 min cap

Post time to comments.

Competitor Training

Complete three rounds for time of:
7-6-5 Unbroken Muscle-ups
Rest 5 min

20 min cap

Post total time to comments.


DSCF5439
Josh

Monday

General Fitness

Complete as many rounds as possible in 20 min of:
15 Kettlebell swing at 55 / 35 lbs
15 Goblet squats at 55 / 35 lbs
200 Meter run

Post rounds to comments.

Competitor Training

Complete four rounds for time of:
20 Deadlift at 225 / 155 lbs
20 Box jump at 24″ / 20″
400 Meter run

Post time to comments.


12631495_10101748574190580_4144876618829281170_n
We are so proud of Priscilla competing in this years Fittest Games!!

Saturday

General Fitness

For time:
1,000 Meter row
30 Thruster at 95 / 65 lbs
30 Burpee box jump overs at 24″ / 20″
800 Meter run

Post time to comments.

Competitor Training

For time:
100 Double unders
100 Squats
100 Double unders
100 Push-ups
100 Double unders
100 Wall-balls at 20 / 14 lbs
100 Double unders

Post time to comments.


12042686_904739222941377_3975326530696118409_n
Good luck to Priscilla competing in the Fittest Games this weekend!!!

Friday

General Fitness

50-40-30-20-10 rep rounds for time of:
Push-ups
Sit-ups
Squats
Double-unders

20 min cap

Post time to comments.

Competitor Training

For time:
30-20-10 rep rounds of:
Calorie Airdyne
Thrusters at 115 / 75 lbs

Rest 10 min

30-20-10 rep rounds of:
Box jumps, 30″ / 24″
Handstand push-ups

Rest 10 min

30-20-10 rep rounds of:
Calorie row
Chest to bar pull-ups

Post total time to comments.


DSCF5532
Priscilla

Thursday

General Fitness

GOAT Day

Competitor Fitness

Rest Day

Wednesday

General Fitness

Complete as many reps as possible in 20 min following the sequence of:
1-2-3-4-5-6-7-8-9-10-11-12-13 ect ect….
Toes to bar
Wall-ball at 20 / 14 lbs

Post reps to comments.

Competitor Fitness

The Admiral

Complete three rounds for time of:
20 Burpee Pull-ups
20 Front Squats at 155 / 105 lbs
20 Box Jumps, 24″ / 20″

Post time to comments.

Gymnastics Conditioning

For time:
6-6-6 unbroken Muscle ups
Rest 5 minutes
5-5-5 unbroken Muscle ups
Rest 4 minutes
4-4-4 unbroken Muscle ups

Post time to comments.


IMG_0198
Huge thanks to Kenny for the new duffle bag shelves!!

Tuesday

General Fitness

For time:
400 Meter run
21 Deadlift at 275 / 185 lbs
21 Pull-ups
400 Meter run
15 Deadlift at 275 / 185 lbs
15 Pull-ups
400 Meter run
9 Deadlift 275 / 185 lbs
9 Pull-ups

20 min cap

Post time to comments.

Competitor Training

Complete three rounds of:
25 GHD sit-ups
25 Toes to bar
Rest 2 min

Try to go unbroken!!!


DSCF5447
Amy

Monday

General Fitness

Complete three rounds SLOWLY of:
21 Overhead squat at 95 / 65 lbs
21 GHD sit-ups
21 Back extensions

Take your time and perform each rep slowly and methodically.

Competitor Training

Deadlift 10-10-10 reps

Post loads to comments.

Complete five rounds for time of:
400 Meter run
20 Double Russian swing at 55 / 35 lbs (each hand)
Rest 2 min

Post time to comments.


DSCF5451
Joey

Friday

General Fitness

50 Wall-balls at 20 / 14 lbs
Then 3 rounds of:
15 Power snatch at 75 / 55 lbs
30 Double-unders
Then
50 Wall-balls at 20 / 14 lbs

20 min cap

Post time to comments

Competitor Training

21-15-12-9-6-3 rep rounds for time of:
Strict Handstand push-ups
Front Squats at 195 / 125 lbs
Bar Facing Burpees

20 min cap

Post time to comments.


DSCF5528
5 am class having fun!

Wednesday

General Fitness

For time:
Run 800 Meters
15 Power clean at 3/4 body weight
20 Bar facing burpees
Run 800 Meters
20 Bar facing burpees
15 Power clean at 3/4 body weight
Run 800 Meters

20 min cap

Post time to comments.

Competitor Training

With a Running Clock…
A. At the 0:00
“Elizabeth”
21-15-9
Squat Cleans, 135 / 95 lbs
Ring Dips

B. At the 10:00
3 RFT:
21 Deadlift at 225 / 155 lbs
15 Strict HSPU
9 Front Squats at 185 / 135

C. At the 20:00
27 Cal Row
12 Kettlebell Thrusters, 70/55 each
21 Cal Row
9 kettlebell Thrusters, 70/55 each
15 Cal Row
6 Kettlebell Thruster, 70/55 each
9 Cal Row
3 Kettlbell Thrusters, 70/55 each

Post times from each wod to comments.


index
We are extending the order date to next Monday. You still have time to preorder your new CFL shirt!!

Tuesday

General Fitness

21-15-9 rep rounds for time of:
Deadlifts at 225 / 155 lbs
Box jump, 24″ / 20″
Ring-dip

20 min cap

Post time to comments.

Competitor Training

The Dirty Thirty

30 Box Jumps, 30″ / 24″
30 C2B Pull ups
30 Kettlebell Swings 70 / 55 lbs
30 Front Rack Walking lunges, 135 / 95 lbs
30 Toes to Bar
30 Push Jerks at 155 / 105 lbs
30 Dead Lifts at 175 / 125 lbs
30 Wall-balls at 30 / 20 lbs
30 Burpees
90 Double Unders

Only 1 bar. Athlete is responsible for changing weights.
20 min cap

Post time to comments.

Monday

General Fitness

“Cindy”

Complete as many rounds as possible in 20 min of:
5 pull ups
10 push ups
15 air squats

Post rounds to comments.

Competitor Fitness

Clean from the blocks
3-3-3-3 singles

Post loads to comments.


image

Saturday

General Fitness

Complete as many reps as possible in 15 min following the sequence:
3-6-9-12-15-18 ect ect
Deadlift at 135 / 95 lbs
Toes to bar
Jerk at 135 / 95 lbs

Post total reps to comments.

Competitor Training

Complete as many reps as possible in 9 min following the sequence:

3-6-9-12-15-18 ect ect
Toes to bar
Clean and jerk at 135 / 95 lbs

Rest 10 min

For time:
20 Thruster at 95 / 65 lbs
20 Power snatch at 95 / 65 lbs
15 Thruster at 135 / 95 lbs
15 Power snatch at 135 / 95 lbs
10 Thruster at 185 / 115 lbs
10 Power snatch at 185 / 115 lbs

Post total reps from the first wod and time from the second to comments.


DSCF5534
Angelique

Friday

General Fitness
For time:
1,000 Meter row
Then
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Ring dip
Squat clean at 115 / 75 lbs

20 min cap

Post time to comments.

Competitor Training

20-15-10-5 rep rounds for time of:
Back rack step lunges at body weight
Deficit handstand push-ups
Calorie row

Use two 45 lb plates for the deficit hspu.

20 min cap

Post time to comments.


DSCF5545
Maria

Thursday

General Fitness

Jerk 3-3-3-3-3 reps

Post loads to comments.

Competitor Training

Rest Day


header_image

Wednesday

General Fitness

Complete three rounds for time of:
20 Thrusters at 95 / 65 lbs
30 Sit-ups
400 Meter run

20 min cap

Post time to comments.

Competitor Training

Complete five rounds for time of:
12 Deadlift at 185 / 115 lbs
9 Hang power clean at 185 / 115 lbs
6 Jerk at 185 / 115 lbs

20 min cap

Post time comments.


IMG_0097
Women’s 6:30 PM class doing band sprints

Tuesday

General Fitness and Competitor Training

For time:
70 Wall-ball at 20 / 14 lbs
60 Bar facing burpees
50 Box jump, 24″ / 20″
40 Snatch at 75 / 55 lbs

20 Min cap

Post time to comments.


IMG_0060
Big thanks to Kenny Hunter for building the new KB and DB rack!!!

Monday

General Fitness

Complete three rounds for time of:
15 Front squat at 135 / 95 lbs
15 Pull-ups
50 Double-unders

20 min cap

Post time to comments.

Competitor Training

For time:
Complete five rounds of:
30 Kettlebell swing at 70 / 55 lbs
30 Push ups
Then:
1,000 Meter Row

Rest 10 minutes

1,000 Meter Row
Then:
Complete three rounds of:
50′ Front Rack Walking Lunge, 165 / 115 lbs
50 Double Unders

Rest 10 minutes

75 GHD sit-ups
1,000 Meter Row
75 Sumo deadlift highpull, 95 / 65 lbs


index
We will be ordering new shirts next week. It is a tri-blend shirt and will be $20 each. Pay to pre-order your shirt this week!

Saturday

General Fitness

For time:
75 Double-unders
Then three rounds of:
20 Wall-ball at 20 / 14 lbs
10 Power clean at 135 / 95 lbs
Then:
75 Double-unders

20 min cap

Post time to comments.

Competitor Training

For time:
30 Front squat at 155 / 105 lbs
15 Muscle-up
20 Front squat at 155 / 105 lbs
10 Muscle-up
10 Front squat at 155 / 105 lbs
5 Muscle-up

Black = 175 / 125 lbs
20 min cap

Post time to comments.


DSC_1548
Tiffany

Friday

General Fitness

“Randy”

For time:
75 Power snatch at 75 / 55 lbs

15 min cap

Post time to comments.

Competitor Training

Complete three rounds for time of:
5 Deadlift at 405 / 275 lbs
30 Handstand push-ups

15 min cap

Post time to comments.


Randy
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Wednesday

General Fitness

For time:
1,000 Meter row
50 Sit-ups
25 Burpees
75 Squats
25 Burpees
50 Sit ups
1,000 Meter row

No time cap

Post time to comments.

Competitors Training

Complete as many rounds as possible in 15 min of the following sequence:
6-9-12-15-18-21… ect… ect..
Thrusters at 95 / 65 lbs
Toes to bar

Rest from the 3 to the 6 min mark and from the 9 to the 12 min mark.

Post total reps to comments.


DSCF5284
Melissa

Tuesday

General Fitness

Complete as many rounds as possible in 20 min of:
5 Ring-dips
10 Deadlift at 185 / 115 lbs
15 Box jump, 24″ / 20″

Post time to comments.

Competitors Training

For time:
15 Clean and jerk at 95 / 65 lbs
15 Handstand push ups
15 Games standard box jump, 24″ / 20″
15 Chest to bar pull-ups
15 Clean and jerk at 135 / 95 lbs
15 Handstand push ups
15 Games standard box jump, 24″ / 20″
15 Chest to bar pull-ups
15 Clean and jerk at 185 / 115 lbs
15 Handstand push ups
15 Games standard box jump, 24″ / 20″
15 Chest to bar pull-ups

20 min cap

Post time to comments.


DSCF5278
Racheal

Monday

General Fitness

“Helen”

Complete three rounds for time of:
400 Meter run
21 Kettlebell swing at 55 / 35 lbs
12 Pull-ups

20 min cap

Post time to comments.

Competitors Training

Complete three rounds for time of:
10 Muscle-ups
20 Calorie row
30 Wall-ball at 20 / 14 lbs
40 Double-unders

20 min cap

Post time to comments.


DSCF5279
J.

Thursday

Complete as many rounds as possible in 15 min of:
200 Meter run
10 Deadlift at 155 / 105 lbs
10 Handstand push-ups

Post rounds to comments.


DSCF5295
Adrienne



**Attention**

The 12:15 class will be the last class of the day today.
The gym will be closed the rest of the week after that.
Be safe tonight!!
See everyone next year!!!!

Wednesday

For time:
Complete 2 rounds of:
30 Thruster at 45 lbs
15 Chest to bar Pull ups

Rest 5 min

Complete 2 rounds of:
24 Thruster at 45 lbs
12 Chest to bar Pull ups

Rest 5 min

Complete 2 rounds of:
18 Thruster at 45 lbs
9 Chest to bar Pull ups

25 min cap

Post time to comments.


IMG_9937
Big thanks to Drew Corneli at Lafayette Signs for the sweet decal!!

Tuesday

“Zeus”

Complete three rounds for time of:
30 Wall ball at 20 / 14 lbs
30 Sumo deadlift high-pull at 75 / 55 lbs
30 Box jump, 20″ box
30 Push press at 75 / 55 lbs
30 calories Row
30 Push-ups
10 Back squat at Body weight

30 min cap

Post time to comments.


Hero_DavidHickman
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Monday

For time:
30 Snatches at 135 / 95 lbs
30 Clean and Jerks at 135 / 95 lbs
30 Thrusters at 135 / 95 lbs

OR

Complete six rounds for time of:
12 Overhead squat at 95 / 65 lbs
12 Toes to bar

Rest 2 minutes between rounds

20 min cap

Post time to comments.


DSCF5263
Justin

Saturday

For time:
Complete 2 rounds of:
12 Ring Muscle ups
3 Clean and Jerks at 245 / 165 lbs

Rest 5 minutes

Compete 2 rounds of:
9 Ring Muscle ups
6 Clean and Jerks at 205 / 145 lbs

Rest 5 minutes

Complete 2 rounds of:
6 Ring Muscle ups
9 Clean and Jerks at 185 / 135 lbs

Rest 5 minutes

Complete 2 rounds of:
3 Ring Muscle ups
12 Clean and Jerks at 135 / 95 lbs

Post time to comments.


DSCF5409
Bach


**Attention**

There will only be one class today at 12:15.

Christmas

Rest Day

Gym closed.


12360332_1114712365238474_7315244008772138871_n

Merry Christmas!!!

Thursday

Twelve Days of Christmas

As the song goes for time:
1 Wall walk
2 Handstand push-ups
3 Power clean at 135 / 95 lbs
4 Burpees
5 Deadlifts at 135 / 95 lbs
6 Front squats at 135 / 95 lbs
7 Lunges at 55 / 35 lbs
8 Kettlebell swing at 55 / 35 lbs
9 Sit-ups
10 Pull-ups
11 Push-ups
12 Muscle-ups

Post time to comments.


12391332_475245299314238_2567493454440939573_n

Wednesday

For Time:
30 Thrusters at 95 / 65 lbs
90 Double unders
20 Thruster at 95 / 65 lbs
60 Double unders
10 Thrusters at 95 / 65 lbs
30 Double unders

17 min cap

Post time to comments.


DSCF5406
J-Dorn and b.


**Attention**

Don’t forget to come out tonight and meet us for the Christmas Mingle and Jingle at Tap Room from 7 to 10!


Holiday Schedule

Thursday: No evening classes after 12:15
Friday: Closed
Saturday: There will be a 12:15 class only

Tuesday

Complete five rounds for time of:
10 Jerk at 95 / 65 lbs
10 Toes to bar
10 Burpees

Black = 155 / 105 lbs
17 min cap

Post time to comments.


12313989_863774070410239_2034248907155858341_n

**Attention**

Join us on TOMORROW at Tap Room for our Christmas Mingle and Jingle! It’s Girls Night Out so all food and drinks will be half of for the ladies, we will have live music by KB Bautista from 7:00-10:00pm and we will be giving away a gift card for the most festive outfit. Begin your holiday season with us. Don’t miss it!!

Monday

For time:
2,000 Meter Row
50 Alternating Pistols (25/side)
30 Hang Power Clean

Black = 225 / 155 lbs
20 min cap

Post weight used and time to comments.


12313989_863774070410239_2034248907155858341_n

**Attention**

Join us on Wednesday December 23 at Tap Room for our Christmas Mingle and Jingle! It’s Girls Night Out so all food and drinks will be half of for the ladies, we will have live music by KB Bautista from 7:00-10:00pm and we will be giving away a gift card for the most festive outfit. Begin your holiday season with us. Don’t miss it!!

Saturday

“Daniel”

For time:
50 Pull-Ups
400 Meter Run
21 Thrusters at 95 / 65 lbs
800 Meter Run
21 Thrusters at 95 / 65 lbs
400 Meter Run
50 Pull-Ups

20 min cap

Or

Complete three rounds for time of:
30 Pull ups
30 Jerks at 95 / 65 lbs

20 min cap

Post time to comments.


12313989_863774070410239_2034248907155858341_n
Join us on Wednesday December 23 for our Christmas Mingle and Jingle! It’s Girls Night Out so all food and drinks will be half of for the ladies, we will have live music by KB Bautista from 7:00-10:00pm and we will be giving away a gift card for the most festive outfit. Begin your holiday season with us. Don’t miss it!!

Friday

CFL Anniversary WOD

For time:
6 Rope climb
Then complete 6 rounds of:
6 Burpee box jump over, 24″ / 20″
6 Squat clean thrusters at 135 / 95 lbs
Then:
6 rope climb

20 min cap

Post time to comments.


anniversary

Happy 6th Year Anniversary to CrossFit Lafayette!!! We would just like to say how thankful we are for the love and support we continue to receive from this amazing community we have!!

Thursday

For time:
50 Walking lunges
Then:
Five rounds of
20 Double-unders
20 GHD sit-ups
Then:
50 Walking lunges

Post time to comments.

Wednesday

30-20-10-20-30 rep rounds for time of:
Wall balls at 20 / 14 lbs
Pull ups

20 min cap
Black = 30/20 lb ball AND c2b pull ups

Post time to comments.


DSCF5307
Liz

Tuesday

For time:
15-10-5 of:
Power Clean at 135 / 95 lbs
Handstand push-up

Directly into:

15-10-5 of:
Hang Power Clean at 135 / 95 lbs
Ring-Dip

Black = 155 / 105 lbs
20 min cap

Post total time to comments.


DSCF5290
Alfred

Monday

Teams of 2

Complete two rounds for time of:
40 Overhead Squats, 115 / 75 lbs
40 Toes to bar
20 Squat Snatch, 115 / 75 lbs
20 Bar Muscle ups

Black =

Complete two rounds for time of:
30 Overhead Squats, 135 / 95 lbs
30 Toes to bar
10 Squat Snatch, 135 / 95 lbs
10 Bar Muscle ups

This is not a partner version.

Post time to comments.


DSCF5283
Adrienne

Saturday

Complete four rounds for time of:
600m Run
25 Burpees
15 Jerks, 135/95

Post time to comments.


DSCF5292
Melissa

Friday

American Dream

Complete as many rounds as possible in 20 min of:
1-2-3-4-5-6-7-8 ect ect…
Power clean
Muscle-up

Black = 205 / 135 lbs

Post weight used and total reps to comments.


DSCF5288
Amanda

Thursday

For time:
100 Air squats
30 Squat clean at 135 / 95 lbs

Post time to comments


DSCF5273
Drew

Wednesday

Complete three rounds for time of:
50 Sit-ups
50 Push-ups
20 Ring-dips
400 Meter run

20 min cap

Post time to comments.


DSCF5277
Eric

Monday

Strength WOD:

Back squat 5-5-5-5 reps

Post loads to comments.

Metabolic WOD:

“Jackie”

For time:
1,000 Meter Row
50 Thrusters at 45 lbs
30 Pull-ups

15 min cap

Post time to comments.


DSCF5270
Amanda

Monday

Power Drill

Complete five rounds for time of:
5 Handstand Pushups
10 Power Clean at 135 / 95 lbs
15 Burpees
20 Kettlebell Swings at 55 / 35 lbs
25 Wall-ball at 20 / 14 lbs

Rest 3 min

30 min cap

Post total time to comments.


DSCF5305
Victoria

Saturday

Complete three rounds for time:
10 clean and jerk at 135 / 95 lbs
400 Meter run

Post time to comments.


DSCF5274
Angelique

Friday

“Fight Gone Bad!”

Complete three rounds for max reps of:
Wall-ball at 20 / 14 lbs
Sumo deadlift high-pull at 75 / 55 lbs
Box Jump, 20″ box
Push-press at 75 / 55 lbs
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.


DSCF5280
Justin

Thursday

Strength WOD:

Clean 1-1-1-1-1-1 reps

Post loads to comments.

Metabolic WOD:

For time:
800 Meter run
75 Kettlebell swing at 55 / 35 lbs
400 meter run
50 Kettlebell swing at 55 / 35 lbs

20 Min cap

Post time to comments.


DSCF5282
Brandon

Wednesday

Complete 4 rounds for time:
7 Front Squat
70 Double Unders
10 strict pull ups

Black = 225/155 lbs and strict chest to bar pull ups

Post weight used and time to comments.


DSCF5257
Amy

Tuesday

Complete four rounds for time of:
7 Clean and Jerk
14 Toes to Bar
21 Box Jumps, 24″/ 20″ box

20 min cap
Black = 185 / 115 lbs

Post weight used and time to comments.


Olyclasses

***Olympic Lifting Classes***

Beginning December 5th, Wesley Sun Chee Fore, owner of CrossFit Lafayette and Scott Fournier owner of Fournier Chiropractics will be hosting Olympic Lifting specific training classes. Wesley is a three time CrossFit Regional Competitor, CrossFit Olympic Lifting Certified, Olympic Lifting Certified by the USA Weightlifting association, and has trained under the expertise of Coach Gayle Hatch. Scott has been using his knowledge in Chiropractics to help with the Lafayette CrossFit community for 6 years, is also USAW Certified, was on LSU’s strength staff for the 2003 National Championship and has also trained under Coach Gayle Hatch (the head coach for USA Olympic Lifting team during the 2004 Olympics held in Athens, Greece).

Together, Wesley and Scott will lead athletes in a 3 week program on Saturdays for 1 and a half hours geared towards the clean and jerk and the snatch. There will be two different classes available, beginner and intermediate. So whether you are new to Crossfit and just learning the movements for the first time or have been doing CrossFit for a while and looking to improve your performance, there is a class for you.

Classes will consist of video analysis and breaking down specifically what each athlete needs to work and which drills and exercises will benefit the athlete most in correcting individual problems. Athletes will learn stretches and mobility exercise that are great for general olympic lifting movements as well as mobility exercise specific to their needs. Additional skills learned will be how to implement the olympic lifts for metcon vs max weight purposes.

Classes will be held at CrossFit Lafayette at 1:00 Pm for the Beginners class and 2:30 Pm for the intermediate class.

Cost is $120 per person.

Class dates will be Dec 5th, 12th, 19th

Everyone is welcome to sign up!! Limited seats available.

To call for more information signing up:
Wesley – 337-205-2348
Scott – (337) 504-5458

Monday

For time:
21 Power Snatch, 135/95 lbs
21 Burpees over Bar
15 Overhead squat, 135/95 lbs
15 Burpees over Bar
9 Squat Snatches, 135/95 lbs
9 Burpees over Bar

Post time to comments.

Friday

Complete three rounds for time of:
9 Squat clean at 155 / 105 lbs
15 Burpees
21 Toes to bar

20 min cap

Post time to comments.

Thanksgiving Day

Rest Day

Gym Closed


turkey

Happy Thanksgiving!!

Return top

CrossFit Lafayette

Forging Elite Fitness