12.1.14 WOD
December 1, 2014
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Yoga, Yoga, Yoga! First day of Yoga at the box!!! Times this week are as follows:
Monday 4-5 P.M. 5:15 - 6:15 P.M.
Wednesday 1:30 - 2:30 P.M.
Friday 3:30 - 4:30 P.M. and 4:45 - 5:45 P.M.
We will have sign up sheets for the classes at the front desk. Please arrive a little early to sign a waiver and pay for the amount of classes you want.
*We will add additional classes based on the need.
Thank you!!
Strength:
10x3 Back
11.27.14 Thanks Giving WOD
November 27, 2014
WOD:
10 Rounds For time:
Give Thanks!
For those who are running the Turkey Trot. We will be meeting by the stage at 8:30. Here is a map to help you find the stage. Hope to see you all there!
11.26.14 WOD
November 26, 2014
WOD:
15 Minute AMRAP of:
RX:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 95/65
10 Chest to Bar
Scaled:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 75/45
10 Jumping Chest to Bar
Masters:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 75/45
10 Jumping Chest to Bar
Notes:
Row-Damper can be set on any setting. The athlete cannot get off the rower until you hit 60 calories.
Burpees over the Bar- T
11.25.14 WOD
November 25, 2014
Holiday Schedule this week:
Mon- Regular hours
Tue- Regular hours
Wed- Regular hours
Thur- Closed /Happy Thanksgiving! Also (Turkey Trot Run)
Friday- 9:30 a.m, 10:30 a.m., 2:30 p.m. and 3:30 p.m.
Saturday- Regular hours
Strength:
3xME Weighted Pull-Ups
Note: Pick a weight. Must be able to do at least 5 reps.
WOD:
7 Minute AMRAP of:
7 Thrusters 75/55
5 Toes to Bar
2 Muscle Ups
11.24.14 WOD
November 23, 2014
Athletes, make sure that you check our schedule on Mindbody,
so that you know our holiday schedule.
Strength:
10x2 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 ME Push Press 75/55
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
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