Friday 10/30/2015

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For anyone interested in joining the comp team that Coach Mike started, here are the details on the program moving forward. You will NOT be doing both WODs with the class and this program. That would be WAY too much volume and is highly discouraged. However, for those looking to compete in CrossFit or those that want to get a little more out of their workouts, and workout for 10 hours a week! This may be for you. This is open to anyone, from any gym. If you are coming from another box, you will have to test out with Coach Aaron. Sign up below if you want to get started.


Monday – 5:30pm – 7:30pm
Tuesday – 5:30pm – 7:30pm
Wednesday – 5:30pm – 7:30pm
Thursday – REST DAY
Friday – 6:00am – 8:00am
Saturday – 10:00am – 12:00pm

Monday, Wednesday, and Saturday will be coached by Coach Aaron and assisted with Coach Rachael.


We will be following CrossFit Invictus’ Competition programming. This is some of the best CrossFit competitive programming in the world! We are very fortunate that they offer this stuff on their website. We will just add in our halfway decent coaching and see how well everyone does!!


$75/month or $200 for 3 months at a time, paid up front. This is on top of your current unlimited CrossFit Membership, regardless of what that is. This charge will be added to your bill on the 1st of every month and you have the option to “opt” out of this program at anytime.



We will get started with this program, this coming Monday November 2. I’m really looking forward to working with you guys and continuing this already awesome program. See you all at the box!

If you wish to sign up for the comp team, you can submit your information below!

Join the CrossFit LWR Comp Team today



SWOD: Deadlift (4×10 @60%)
WOD: Tabata all this stuff!
– rest 2 minutes –
– rest 2 minutes –
Sit Ups

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