Friday October 4, 2013
Happy Friday! “Grace” is often done in conjunction with fundraising for Barbell for Boobs. We are doing “Grace” today as our benchmark, but as October is Breastcancer awareness month, we are also registered as a team for fundraising. We won’t have another “Grace” event this month but you can still sign up for fundraising or […]
Thursday October 3, 2013
Remember Benchmark WOD Grace is tomorrow in support of Breast Cancer Awareness Month. 10 min OTM 2 heavy Push Press, no jerk (meaning you can’t re dip you knees), this should be close to your 85-90% push press max WOD 3 Rounds 250m run 6 KB Snatch (53/35), right arm 12 in place walking lunges […]
Wednesday October 2, 2013
I hope all you Lurong’ers are doing well with your diet! If you are struggling or need advice please don’t hesistate to talk to a Coach. Shannon, Juli, Chris and Shara are all doing the challenge but all coaches can help you with tips and advice. Strength: 10 min alternating minutes 2 Deadlifts @ 90% […]
Tuesday October 1, 2013
Happy October. Can you believe it! October is Breast Cancer Aweareness Month. We’ll be doing the CrossFit WOD Grace on Friday which will be in support of this cause. Also Lurong WOD 4 will be on Wednesday Endurance/Skill Day For Time: 1 Mile Run * 12 minute cap 10 min to complete the pull up/dip […]
Monday September 30, 2013
Benchmark month continues!! For those doing Lurong, we’ll be doing WOD 4 on Wednesday. Who loves Thrusters 🙂 Strength: 5×2 Shoulder Press @ 90% Diane 21-15-9 Deadlifts (225/155) HSPUs * 15 minute cap Cool down 250m run 15 GHD Sit Ups 250m run 15 GHD Hip Extensions