Tuesday

Strength WOD

Find a new one rep max shoulder press with as many sets as necessary within time allotted.

15 min cap

Metabolic WOD

Three rounds for time of:
15 Bar-facing burpees
15 Hang squat cleans at 115 / 75 lbs
then:
100 double-unders

15 min cap

Post weight and time to comments.


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Congratulations to Bach on his first Muscle-up!!!!






*** READ ME ***


Friday Fancy + Fit Night at Tap Room 9:30pm. 7-31-15
Saturday Morning Grand 16 shooting fundraiser at Big Cat CrossFit 8-9-10am. (no Class) 8-1-15
Saturday Evening CFL’s Volleyball tournament and Pool-Party at Sadie’s 12noon till late. 8-1-15

Text Andre at 3372544976 for directions and details.

Monday

“Cindy”

Complete as many rounds as possible in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds to comments.


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Congratulations to Bryce on his first Muscle-up!!!!

Saturday

8AM Free / Bring a friend class

Three round for time of:
200 Meter run
15 Sit-ups
200 Meter run
15 Air squat
200 Meter run
15 Kettle bell Sumo-Deadlift High pull

Post time to comments.

9AM & 10AM Class

COACH’S CHOICE

Post time to comments.


_DSF4028

Friday

Metabolic WOD

Four rounds for time of:
4 Muscle-ups
7 Thrusters at 115 / 75 lbs
9 Toes-to-bar
12 Kettle-bell swings at 70 / 55 lbs

15 min cap

Post time to comments.


_DSF4311



***READ ME***

This Sunday 12pm CrossFit Games Viewing Party

Hosted at Anna’s house for details on address and other event specific details
please text Andre Sun Chee Fore at 337-254-4976

Thursday

Metabolic WOD

One round for time of:
Run or Row 1,600 meters
50 Power snatch at 75 / 55 lbs
40 Lateral bar burpees
30 Handstand Push-ups

30 min cap

Post time to comments.


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Dustin



***READ ME***

This Sunday 12pm CrossFit Games Viewing Party

Hosted at Anna’s house for details on address and other event specific details
please text Andre Sun Chee Fore at 337-254-4976

Wednesday

Strength WOD

Find a new 1 rep max back squat with as many sets as necessary within time allotted.

15 min cap

Metabolic WOD

Three rounds for time of:
30 Pistols Alternating
20 Box jumps at 24 / 20
10 Power cleans at 155 / 105 lbs

Black = 185 / 115 lbs
12 min cap

Post weight and time to comments.


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Wall-balls



***READ ME***

This Sunday 12pm CrossFit Games Viewing Party

Hosted at Anna’s house for details on address and other event specific details
please text Andre Sun Chee Fore at 337-254-4976

Tuesday

Strength WOD

Toes-to-bar 4 second negatives four sets of 3-10 reps

10 min cap

Metabolic WOD

50-40-30-20-10 reps for time of:
Abmat sit-ups
Double-unders

*Finish each round with a 400 meter run.
Black = GHDsit-ups
30 min cap

Post weight and time to comments.


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Congratulations to Lauren on her first rope climb!!



***READ ME***

This Sunday 12pm CrossFit Games Viewing Party

Hosted at Anna’s house for details on address and other event specific details
please text Andre Sun Chee Fore at 337-254-4976

Monday

Strength WOD

Shoulder press 2-2-2-2 at 90%

*Warm up THOROUGHLY to your 90% before starting sets!
17 min cap

Metabolic WOD

Complete as many rounds as possible in 12 min of:
10 Deadlift at 185 / 115 lbs
12 Chest-to-bar pull-ups
15 Wall-ball at 20 / 14 lbs

Post weight and total rounds and reps to comments.


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Melissa

Saturday

8AM Free / Bring a friend class

Three round for time of:
200 Meter run
15 Sit-ups
200 Meter run
15 Air squat
200 Meter run
15 Kettle bell Sumo-Deadlift High pull

Post time to comments.

9AM-10AM THROWBACK HIP-HOP/DANCE PARTY WOD!

COACH’S CHOICE

Post time to comments.


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Liz

Friday

Strength WOD

Clean lift-off 4-4-4-4 at 105%

Second position squat clean 2-2-2-2 at 70%

17 min cap

Metabolic WOD

One round for time of:
400 Meter run
15 Power snatch at 95 / 65
10 Ring-dips
15 Power snatch at 95 / 65
10 Ring-dips
400 Meter run
15 Power snatch at 95 / 65
10 Ring-dips
15 Power snatch at 95 / 65
10 Ring-dips
400 Meter run

Black = 5 Muscle-ups
20 min cap

Post weight and time to comments.


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David



***READ ME***

This Saturday 9am class will be a
Throwback hip-hop/dance party WOD event

Hosted by the CFL Event Planning Committee
Adrienne Anna and Jenci!
With a hand selected hip-hop dance party music playlist
come out have some fun and get a great workout!

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CrossFit Lafayette

Forging Elite Fitness