Friday, August 29, 2014

Labor Day Weekend Schedule

Saturday we will be open for Open Gym from 10 am to 12 noon.  We will also run our regular Free Trial Class at 11 am for anyone interested in trying out CrossFit for free.

Sunday and Monday we will be closed.  We will re-open on Tuesday with a regular schedule.

Have a fun and safe holiday weekend!

Thursday, August 28, 2014

WOD 08/29/14

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

WOD: For time: 
21-15-9 of:
Pull ups
Hanging Cleans (155/115 lbs)

Post WOD Mobility: Coach’s choice

Wednesday, August 27, 2014

WOD 08/28/14

WOD: 5 rounds for time of:
25 Air Squats
200 M run
20 Unbroken Russian KB swings (53/35 lbs)

50 Back Leg Swings on each leg
50 Side Leg Swings on each leg
50 Front Leg Swings on each leg
Hold Side Split on each leg for 3 minutes
*courtesy of

Upcoming events:
-We will be closed on Sunday 8/31/14 and Monday 9/1/14 for Labor Day weekend.  A regular schedule will run Friday and Saturday and resume on Tuesday.

-The Lurong Living Paleo Challenge will begin Sept 15th and last 8 weeks.  See the link to the right for more info.

-We are hosting our second annual Cancer Crusher Team event on October 18th, 2014 at 10:00 am.  This year it's a Get Pinked event and will benefit the Cathy Lincoln Memorial Cancer Fund/San Juan Medical Foundation.  Start getting a team together today!

Tuesday, August 26, 2014

WOD 08/27/14

Fat bar Front squat: 15 min to work to a heavy single

WOD:  EMOM for 10 min
2 Deadlifts 315/225
4 Burpees
2 Bar muscle ups

6:30 Strength Class
Lift: Box squat

Monday, August 25, 2014

WOD 08/26/14

WOD:  “The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

2 min hip capsule
2 min Hamstring floss
2 min super couch stretch
20 sit ups to straddle

6:30 Strength Class
Lift: Deadlift