WOD

Easy meal prep idea, loaded with your veggies for your 800g challenge! Turkey Minestrone Soup Check your App for tomorrow’s WOD!

Member Programming loaded in your App, under WORK OUT tab! Register for your preferred class times at the same time.   10year Strong shirts available for PreOrder until Jan 27, 2020! Get yours today.    

Need a quick dinner recipe. This Ranch Crack Chicken fills your protein macro’s easily and allows you to make a meal or snack out of it. Dump into your crock pot before work, and make it home to dinner ready. https://www.avatarnutrition.com/blog/recipes/appetizer-snack/high-protein-slow-cooker-crack-chicken PreOrders for 10 year strong shirts are in your app, under preorder tab! Don’t…

Did you know CrossFit LCValley was born in the winter of 2009/2010? Even though ownership changed in 2015, we are still celebrating 10 years of an amazing program and people. Exclusive 10 year shirts and tanks are available in your PreOrder Tab until 1/27. Unisex Tee’s and Tanks, along with ladies styles are available for…

WOD’s located in your app via Work Out Tab all week. Be sure to RSVP to your preferred class time. Bring a friend Saturday Jan 18, 2020.   Need to meal prep something quick and easy? Click this link below.  https://www.avatarnutrition.com/blog/recipes/lunch-dinner/roasted-chicken-veggies-meal-prep

Members, check your app’s for Monday programming! All week it will be visible via your Work Out tab. The Winter Nutrition Challenge starts today. Weigh in’s are to be scheduled with Coach Amanda, There is still time to sign up and get checked in. Contact us for assistance getting set up or go to your…

Warm Up: 3 rounds with empty bar 10 reps, SN Grip DL + Shrug + MSn + PwrSn + OH SWOD:   Power Snatch AMRAP 1min AMRAP 60% rest 1min 2min AMRAP 70% rest 1 min 3min AMRAP 80% rest 1 min 4min AMRAP 90% WOD: 5 Rounds 200m Row 20 Box Jump Overs (24/20)…

Warm Up:  Group Stretch then 3 rounds CrossFit SWOD: 12min EMOM Front Squat, 3 rep 4 sec tempo down 1 sec pause 1 sec up WOD:  4 Rounds 10 Hang Power Cleans (155/105) 12 T2B rest 90 sec between rounds

Warm Up:  Long Track plus Jog SWOD:  Deadlift 3 rep alt with Bench 5 rep WOD:  3 Rounds 10 Burpee to Plate (45/25) 12 Ground to Overhead (45/25) 100 Ft Unilateral Farmer Carry (53/35) PWOD:  3 sets 10 Empty bar, Bent Row, Bi Curls, RDL

Warm Up:  10min EMOM 1 100m Lap 2 Push Ups 3 Air Squats 4 Lunges Skill:  5min AMRAP each movement 30 sec reps, 30 sec rest HSPU Ring Dips Double Unders WOD: In Under 20 complete 25 Back Squats (135/95) 500m Row rest 2min 500m Row 20 Front Squat (135/95) rest 2min 15 Front Squats…