CFL #1092

CrossFit Lackland – CROSSFIT

**Sorry but this even has been cancelled.**

*Please don’t forget tomorrow, Saturday, 24 Oct 2020 at 1030am, Melody and Steve from The Tactical Kitchen ( will be coming out to provide a nutrition class for all those that would like to attend. Even if you are not doing the Nutrition Challenge, we highly recommend you go….even if you have gone before. The information is invaluable….and free!

Date: 24 Oct 2020
Time: 1030 am

View Public Whiteboard

Movement Prep

Run 15:00 (easy/moderate)

-Rest 3:00-then Start METCON


Livewire (Time)

Run “Anaerobic Capacity” Workout for time of:

2x (400m at fast pace, 45sec rest),

2x (200m at fast pace, 200m recovery jog),

2x (200m sprint, 100m walk)

2x (200m at fast pace, 200m recovery jog),

2x (400m at fast pace, 45sec rest)

*Complete ea set of two then move on to the next distance

*No additional rest b/t reps or sets


This workout has fast to sprint pacing to work our anaerobic system and improve our overall VO2 max.