Monday, September 16th

There is still time! Get registered for LuRong Challenge! Really – following a paleo diet is NOT as difficult as you think. Do you want to get better? Stronger? Be healthier? As CrossFitters, I rarely hear “eh, that’s good enough”, typically, the people I have encountered with CF have the mentality of “what can I do to be better?” So here is the challenge for you! If you don’t improve something on this challenge, I will personally bake you a delicious batch of non-paleo chocolate chip cookies (it’s been years since I have made them but I’m sure I still know how).

“Good is the enemy of great” – Jim Collins      

How many area’s of your life does that quote apply?

**If you have or are registering for the LuRong Challenge, all benchmarks and measurements are your responsibility to enter into your log-in for LuRong. Please understand that we are participating in the challenge as well and do support it, however, class takes precedence, therefore, please do not assume a coach is available to judge your benchmark wod or take your measurements, please email or text us to verify (make an appointment) when a coach is available to measure or judge. 

Strength: 5×3 @ 85% Deadlift

I have heard myself and all of our coaches go over these point with the deadlift but sometimes it is helpful to hear it again and from a different source. Check out this video on DL mistakes.

 WOD 

“Fran” 

21-15-9 

Thrusters (95/65)
Pull-ups

 Cool Down: 

3 Rounds 
1 Strict HSPU
3 Kipping HSPU
10 Alternating Pistols