WOD 01/30/17


This workout is an exact retest of the 2015 Lurong Living Resolution Challenge benchmark WOD. This 7-minute AMRAP is a devastating couplet that allows an athlete to go fast, keep the pedal down, and hang on. Athletes who participated in that Resolution Challenge will be able to compare their performance progress, which is a valuable tool for fostering confidence going into Open season. This workout keeps all loading and requirements the same for all age divisions.

WOD: Complete at Many Reps as Possible in 7 Minutes:
5 Front Squats @ 155/115 lbs.
7 Bar Facing Burpees

Post WOD mobility: Smash quads on roller, 6 minutes, then couch stretch, 2 minutes each

11:00 am Strength Class: 
Lift: Conventional deadlift + 20% band, heavy single

6:45 pm Mobility Class: General stretching, low back focus

WOD 01/28/17


We can all be where we want to be if we are willing to get out of our comfort zone and put in some work.  Are you ready to start CrossFit and find out what your capable of?  We’ll show you how to get there.  Start with the first step, show up at 11 am Saturday and try out your first complementary workout.  We look forward to it.

10:00 – 12:00 pm: Open Gym for all members who have completed Essentials Training.

11:00 – 11:45 am: Free Trial Class. Perfect for anyone who wants to try out CrossFit for the first time.

WOD 01/26/17


WOD: “Fight Gone Bad!”
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.

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (for men and women) (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

Post WOD mobility: Athlete’s choice

11:00 am Strength Class: 
Lift: Box squat 10 x 2, 60% bar, 25% accomodating resistance

WOD 01/23/17


Keep it up.

WOD:  Lurong Resolution Challenge WOD 2: “Karen Meets Annie”
Complete 50-40-30-20-10 of the following movements for time:
50 Wall Balls  (20/14 lbs)
50 Double Unders
50 Wall Sit Ups
40 Wall Balls
40 Double Unders
40 Wall Sit Ups
Continue 30-20-10

Post WOD mobility: Smash quads on roller, 6 minutes, then super couch stretch, 2 minutes each

6:45 pm Mobility Class: General stretching, hip focus