11.21.14 WOD

November 21, 2014
Strength: 10x3 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.

11.20.14 WOD

November 20, 2014
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 + Kipping Handstand Push-Ups Note: if you drop the barbell you must redo all 5 reps.

11.19.14 WOD

November 19, 2014
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 Attempts Allowed) 1 Rep Max from the Rack RX: Max OH Squat Scaled: Max Back Squat Masters: Max Front Squat Notes: The bar will start from the rack f

11.18.14 WOD

November 18, 2014
Athletes, we turned on the heater to keep the kids room and office area warm, so please keep the doors close. Thank you. Coach LeoStrength:Snatch Grip Strict Press 5x5 Snatch Grip Push Press 5x3 Note: Behind the Neck. Work up AHAP.WOD:10 Minute AMRAP of:4 Toes to Bar8 Push-Ups12 V-Ups

11.17.14 WOD

November 17, 2014
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:10x3 Back Squat @ 80% 1RM WOD:5 Rounds for time of:5 Squat Clean & Jerk 155/1101 Legless Rope Climb

11.14.14 WOD

November 14, 2014
WOD:22 Minute EMOM of:Even Minute:4 Power Snatches 115/803 Burpees Over The BarOdd Minute:4 Hang Squat Cleans 115/803 Evil Wheels 

11.13.14 WOD

November 13, 2014
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:10x3 Front Squat @ 92% of 1RM5x3 Floor Press AHAPWOD:10 Minute AMRAP of:3 Kettlebell Clean & Jerks (R) 53/353 Kettlebell Clean and Jerks (L) 53/353 Bar Muscle-Ups

11.12.14 WOD

November 12, 2014
WOD:12 Minute AMRAPRX Men:30 Double Unders15 Wall Ball 20lb. to a 10 foot target10 Deadlift 185 lb.RX Women:30 Double Unders15 Wall Ball 14lb. to a 9 foot target10 Deadlift 135 lb.Scaled & Masters:30 Double Unders or 90 Single Jump Rope15 Wall Ball 14/10 lb. to a 9 foot target10 Deadlift 135/95

11.11.14 WOD

Happy Veterans Day! Thank you to those who served, currently serve and will serve.

11.10.14 WOD

November 10, 2014
Athletes, just a heads up we will only have a 9 and 10am on Tuesday for Veterans day. We will be running Murph!Strength:10x3 Back Squat @ 87% of 1RMWOD: 3 Rounds for time of: 11 Goblet Squats 53/358 Ring Dips 69 Double Unders 45 Kettlebell Swings 53/35 

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