Thursday, March 5, 2015


2 board press: Heavy set of 2

WOD: For time:
18-12-6 of:
Chest to bar pull ups
Shoulder to overhead (155/115 lbs)

Post WOD mobility: Athlete's Goat

11:00 Strength Class  DYNAMIC LOWER
Lift: Box Squat 50% Bar, 25% Chain 12x2
Accessory work: 8 x 1 deadlifts: 40% bar, 30% band, 3 x 20-24 Bulgarian split squat,
3 x 10-15 Romanian deadlift, 3 x 10 dumbbell pullovers, 3 x 50 sit ups
Mobility: Quad and IT Band smash and couch stretch

All classes are open to the public today, for anyone interested in trying CrossFit for the first time. Regular classes will run at 6 am, 8:30 am, noon, 4:30 and 5:30 pm.

Wednesday, March 4, 2015

WOD 03/05/15

Skill work: 500 meter row for time

WOD: AMRAP in 6 minutes of:
10 push ups
10 toes to bar

Rest 1 minute

AMRAP in 6 minutes of:
10 med. ball cleans (20/14 lbs)
10 one-armed KB clean and jerks (53/35, total)

Post WOD mobility: Super couch stretch, 2 minutes each side

Congratulations to our Lurong Resolution Challenge 
Top Finishers!  They are:
Overall points:
Women:                                Men:
1st - Courtney M.                 Colin B.
2nd - Kaydee B.                   Casey M.
3rd - Chris B.                       Mike B.

Level 3: Kevin B.                Level 2: Carlos V.             Level 1:  Cesar P.
             Anna P.                 Beth W. / Courtney M.                    Kaydee B.

You all did a great job, we are so happy for your success and hope you keep up the journey!

Tuesday, March 3, 2015

WOD 03/04/15

Squat Clean: Heavy set of 3, touch and go

WOD: For time:
12-8-6 of:
Unbroken Kettlebell swings (70/53 lbs)
Front squat (185/135 lbs)

Post WOD mobility: Glute smash and pigeon stretch

11:00 Strength Class   MAX EFFORT  UPPER
Lift: Bench press, heavy single
Accessory work: 3 x 4-6 Floor press, 3 x 10-15 Flat tate presses, 3 x 8-10 supinated
bent over rows, 3 x 12-15 banded face pulls, 3 x 30 V ups
Mobility: Scapular smash/pec smash,  prayer stretch on box and post. shoulder capsule stretch

6:30 pm Mobility Class:  Lower back

Monday, March 2, 2015

WOD 03/03/15

Skill work: Handstand holds, 20 seconds on 10 seconds off x 6

WOD: As many rounds as possible in 20 min of
100 m run
6 Hanging Power Snatches (135/95)
6 Burpee pull ups *bar must be above standing reach

Sunday, March 1, 2015

WOD 03/02/15

Bench press: 9 x 3 with 45% bar weight and 25% chain, vary grip

WOD: 3 rounds for time of:
15 Push press (95/65 lbs)
 40 double unders

 Post WOD mobility: Scapular and pec smash with lacrosse ball, then doorway pec stretch

11:00 Strength Class: Max Effort Lower
Lift: Deadlift, heavy single
Accessory work: 3 x 3-6 Heavy front squat, 3 x 10-15 banded KB swings,
3 x 10-15 lat. pull downs, 2 x 15-20 sit ups, and 3 x 10 reverse hypers: 50% back squat 1RM
Mobility: Hamstring and glut. smash, followed by hamstring stretch

Congratulations to everyone that has done and will do the open. Some have already reached achievements that they didn't know they could. Some have wished they had done better. What we want to remind you of is this. One workout does not define you. You are on a journey that will last the rest of your life. You are a part of something that challenges you to better yourself on both a physical, and a mental plane. Be proud of yourselves, give yourselves a pat on the back. You've done what few choose to do, you've put yourself out there for all to see and that in it self is an accomplishment to be proud of. Stand tall, hold your head high, and walk with pride. You've made a commitment to be the best you can be, otherwise you wouldn't be here. Today you did what you did, but that's not who you are, you are a force to be reckoned with, because you have a vision of being the best version of you that you can be. That is why we are here, to be better, to be challenged, and to grow. Remember, we are a community, a family, you aren't alone. You are surrounded by brothers and sisters that know your struggle, your strife, and are there to witness you succeed in whatever way you choose to do so.
For those that have already gone be proud and positive of what you've done. For those yet to go, know that there is nothing to be afraid of, it's just another work out. You've already done the hard part. Go in there, give it your best, and celebrate your achievement no matter how small or big it may be! I will do my workout tomorrow, I won't break any records, I won't be perfect, but that's ok. I will be 1% better than I was yesterday! I will finish! I will be surrounded by my brothers and sisters that support me and hope I do well! I will be the best that I can be on that day and that's all that matters! Congratulations to all and have fun, remember it's not all about the destination, sometimes you have to enjoy the ride!!!   
-By our ACF leader in warrior-dom and inspiration, Jake Harpole.