Friday, September 19, 2014

Saturday 09/20/14

Open Gym: 10 am - Noon:  Open to all members who have already completed our Essentials or
                                           OnRamp Course.

*Open gym on Saturdays does not require a skills check-off to be completed.  Those of you who have completed either OnRamp or Essentials training are welcome to Saturday's Open Gym.  This is a great time to come in and work on a weakness.

Free Trial Class: 11 - 11:45 am:  Free class; open to the public to try out CrossFit for the first time.

Essentials 1: Noon - 1:30 pm:  Introductory training for those new to CrossFit; this is the first step to getting into our regularly scheduled classes.  Drop-ins are welcome.

Thursday, September 18, 2014

WOD 09/19/14

Fat bar shoulder press *15 min to work to a heavy single

WOD: For time:
15-10-5 of:
Handstand Push ups
Hang Cleans @ 60-70% 1 RM

Post WOD Mobility: Coach’s choice

*If you need to get a Lurong Paleo Challenge WOD completed plan on coming to Open Gym on Saturday between 10 and 12, or talk to a coach to schedule a time.   We will program WODs 2 and 3 for the entire gym next week, most likely on Tuesday and Thursday.

Wednesday, September 17, 2014

WOD 09/17/14

Deadlift rack pulls: 15 min to work to a heavy single

WOD:  For time:
21-15-9 of:
Back squat (155/115 lbs)
KB swings (53/35 lbs) *Firebreathers 70/53 lbs

Post WOD Mobility: Coach's Choice
6:30 Strength Class

6:30 pm Strength class
Lift: Box Squat, working to a heavy single

Monday, September 15, 2014

WOD 09/16/14

WOD:  75 reps for time of:
Burpees
* every minute on the minute 5 med. ball cleans

Post WOD Mobility:
 3 ROUNDS:
15 Air Squats
Hold bottom of Squat 20 seconds
15 Sit Up to Straddles
Hold Pancake Split 20 seconds
*courtesy of Gymnastics WOD

6:30 Strength Class
Lift: Shoulder press 5x5

For all our Lurong Paleo Challengers:
We will program WOD 1: The Capacity Test as our gym WOD on Thursday, 9/18.  If you cannot make it to class or to Open Gym that day, please plan on getting your WOD completed during an Open Gym time, but do schedule with a Coach to be sure you will have a judge.  Good Luck!

Sunday, September 14, 2014

WOD 09/15/14

Push press: 9x3 @ 70% of 1RM

WOD: AMRAP in 15 minutes of:
5 Strict presses (95/65 lbs)
10 Jumping lunges (total)
15 Knees to elbows

6:30 Strength Class
Lift: Deficit Deadlift  5x2