Thursday, August 17, 2017

Friday, August 18, 2017

Strength:  Thruster 5-4-3-2-1

WOD:  10 Rounds

5 Thrusters (115/75)
10 Push Ups
100M Run

Finisher:  Chin Ups 5 x 5


Congrats to my favorite sisters who both PR'd their power snatch today. These young ladies are getting so strong. Nice job, Hailey and Rose!

Wednesday, August 16, 2017

Thursday, August 17, 2017

Strength:  Power Snatch,  1-1-1-1-1

WOD:  10 Minute AMRAP

14 Pistols, Alternating
10 Power Snatch, (115/75)
6 HSPU

Finisher:  Superman, 3 x 10


We are looking for volunteers to help run games during the golf outing. If actually golfing isn't your thing this is a great way to get in on the fun! This is open to spouses and non members as well. Please sign up on the board and plan to stay for the dinner!


Tuesday, August 15, 2017

Wednesday, August 16, 2017

Strength:  Front Squat, 10-10-10-10

WOD:  3 Rounds

27 Wall Balls (20/14)
27 Lateral BB Burpees
15 Front Squats (95/65)

Finisher:  Foam Roll


I know the morning crew is very excited to have Cody back from his hiatus! Congrats on passing your test. We all knew you'd do great!

Monday, August 14, 2017

Tuesday, August 15, 2017

Strength:  Bench Press 10-10-10-10

WOD:  For Time

400M Run
21 KB's, AM (53/35)
12 Pull Ups
400M Run
21 KB's, AM (53/35)
12 C2B
400M Run
21 KB's, AM (53/35)
12 Muscle Ups

Finisher:  Ring Dips 5 x 5


I will be at the box this Saturday during open gym and team wod to answer any questions about the Lurong Challenge. If you are on the fence, curious what its about or signed up and feel lost please come talk to me!

Sunday, August 13, 2017

Monday, August 14, 2017

Strength:  Hang Squat Cleans 3-2-1-1-1

WOD:  2 Rounds

30 OHS (95/65)
30 T2B
60 Double Unders

Finisher:  50 AbMat Sit Ups


Congrats to Debbie on a big strict press PR last week! Great job!

Friday, August 11, 2017

Saturday, August 12, 2017

Team WOD:  For Time with a Partner

600M Run (together)
60 T2B
50 KB's, AM (53/35)
40 Deadlift (225/155)
30 Push Ups
20 Clean and Jerks (165/115)
10 Box Jumps (24/20)
200M Lunges (together)

*one partner works while the other rests. Three burpee buy in when switching.


Maddy joined her mom in the endurance class tonight and absolutely impressed me! These wods aren't  easy and she stepped right up. Great job!

Thursday, August 10, 2017

Friday, August 11, 2017

Strength:  Strict Press

1 x 5 @ 75% 1RM
1 x 3 @ 85%
1 x 2 @ 95%

WOD:  15 Minute AMRAP

15 Shoulder to Overhead (115/75)
12 Ring Dips
9 Hang Power Cleans (115/75)


Jen S. has been making some huge strides lately and putting up some great scores. She has been patient and now those weights are going way up. Great Job!