MON 04.03.17 Lurong Summertime Challenge Early Registration Today!

Short drop under the bar to receive a power clean


Lurong Summertime Challenge

Early Registration for Lurong Summertime Challenge begins today at 2:00 PM. Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday May 15th.



Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Push Press: 5 sets of 2 reps. Working up to a heavy set of 2.

B. 12 minute AMRAP
40 Air Squats
25/20 Cal Row
10 Push Press (m = 65/95/135, w = 45/65/95)

Post load for press and total rounds and repetitions for AMRAP. Ex: 160#, 3+49 L2.

And coming tomorrow...

A. Double Unders: 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold

B. “Middle Road” [15 Minute Time Cap]
Open: 400m Run
5 Rounds of
15 Slamballs (20/15)
10 Toes to Bar
Close: 400m Run

Score total DUs part A. and time for the WOD. Ex: 212, 9:50 Rx.

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