11.11.14 WOD
Happy Veterans Day! Thank you to those who served, currently serve and will serve.
Monthly Archives: November 2014
11.13.14 WOD
Athletes, Habitat For Humanity has been canceled this Saturday due to the nasty weather we will be having. We will be having our Saturday 8 and 9am WODs and doing Everyday Warrior WODs at 10am. Strength: 10×3 Front Squat @ 92% of 1RM 5×3 Floor Press AHAP WOD: 10 Minute AMRAP of: 3 Kettlebell Clean […]
11.14.14 WOD
WOD: 22 Minute EMOM of: Even Minute: 4 Power Snatches 115/80 3 Burpees Over The Bar Odd Minute: 4 Hang Squat Cleans 115/80 3 Evil Wheels
11.17.14 WOD
Athletes, keep an eye out for our holiday schedule on Mindbody. Don’t forget to sign up for the Turkey Trot. It is just around the corner. And last thing please don’t forget to drink water. I know that because of the cold we tend to forget. Strength: 10×3 Back Squat @ 80% 1RM WOD: 5 […]
11.19.14 WOD
Athletes, just to clarify on the days that will only be offered as a perk to unlimited members. This is just the days that are randomly thrown in via Facebook. All Saturdays are still free to the public and to all members along with all our holiday schedules times. Coach Leo 10 Minute Clock (6 […]
11.18.14 WOD
Athletes, we turned on the heater to keep the kids room and office area warm, so please keep the doors close. Thank you. Coach Leo Strength: Snatch Grip Strict Press 5×5 Snatch Grip Push Press 5×3 Note: Behind the Neck. Work up AHAP. WOD: 10 Minute AMRAP of: 4 Toes to Bar 8 Push-Ups 12 […]
11.20.14 WOD
Just want to say congrats to all the athletes that completed the Lurong Living Paleo Challenge. We saw so many goals met and PR’s established. Many of you have continued the challenge and are still making improvements. WOD: 5 Rounds for total load and reps of: 5 Back Squat UB and AHAP Max Set Strict […]
11.21.14 WOD
Strength: 10×3 Front Squat @ 95% of 1RM WOD: 7 minute AMRAP of: 5 Chest 2 Bar Pull-Ups 5 Burpees to 6″ Target Note: the 6″ target is from the tip of your finger tips.
11.24.14 WOD
Athletes, make sure that you check our schedule on Mindbody, so that you know our holiday schedule. Strength: 10×2 Back Squat @ 90% of 1 RM Yes I did say 2 and your welcome! WOD: 2 Rounds For Max Reps of: 2 Minutes ME Cal Row 2 Minutes ME Weighted Step Ups 53/35 2 Minutes […]
