Friday, September 22, 2017

Saturday, September 23, 2017

Team WOD:  For Time with a Partner

150 Wall Balls (20/14)
300 Double Unders
100 Hang Power Cleans (135/95)
200 AbMat Sit Ups
800M Run (together)

*one partner works while the other rests


Congrats to Dana on her first RX today! Great job!

Thursday, September 21, 2017

Friday, September 22, 2017

Strength:  Weighted Pull Ups 3-3-3-3-3

WOD:  3 Cycles

5 Minute AMRAP

5 Box Jump Up and Overs (24/20)
10 Dumbbell Shoulder to Overhead (35/20)
15 Dumbbell Snatch, Alternating (35/20)

Rest 1 Minute Between Cycles

Finisher:  Bent Over Barbell Row 10-10-10


Hailey and Rose had a few laughs teasing their Dad during the mobility portion of today's class. I am so excited that he has decided to join the girls in class! Welcome, Jason!

Wednesday, September 20, 2017

Thursday, September 21, 2017

Strength:  Overhead Squat 3-3-3-3-3

WOD:  12 Minute AMRAP

200 M Run
5 OHS (115/75)

Finisher:  25 Chin Ups


Congrats to Cara on a HUGE clean PR! I am constantly amazed by how strong this woman is. Great job!

Tuesday, September 19, 2017

Wednesday, September 20, 2017

Strength:  Clean and Jerk 2-2-2-2

WOD:  For Time

800M Run
-then-
3 Rounds
10 Power Clean and Jerk (135/95)
15 T2B
-then-
800M Run

Finisher:  100 AbMat Sit Ups


The first group of Lurong athletes tackled the benchmark wod tonight and did great! I can't wait to watch them get faster and stronger over the next six weeks.

Monday, September 18, 2017

Tuesday, September 19, 2017

Strength: Back Squat

5 @ 55%
5 @ 65%
5+ @ 75%
AMAP @ 55%

WOD:  For Time

1K Row
100 Air Squats
75 KB's, American (53/35)
50 Push Press (75/55)
25 Wall Ball Squat Cleans (20/14)

Finisher:  5 x 5 Ring Dips


If you would like to participate in the next cycle of BBC please add your name and maxes to the sheet asap. Thanks!

Sunday, September 17, 2017

Monday, September 18, 2017

Strength:  Power Snatch 2-2-2-2-2

WOD:  3 Rounds

50 Double Unders
21 Lateral Barbell Burpees
7 Power Snatch (135/95)

Finisher:  Crossover Symmetry

The Lurong Challenge officially begins tomorrow. Best of luck to all of our athletes competing!

Friday, September 15, 2017

Saturday, September 16, 2017

Team WOD:  For Time with a Partner

800M Run (together)
100 Burpee Box Jump Overs (24/20)
100 Thrusters (115/85)
100 T2B
100 Air Squats
800M Run (together)

*split reps any way. One works while one rests


The endurance class took on the "Triple Threat" wod tonight. I am so proud of this group and the heart and effort they showed. Great job!

Thursday, September 14, 2017

Friday, September 15, 2017

Strength:  Squat Clean + Front Squat 1-1-1-1-1

WOD:  12 Minute AMRAP

2 Squat Cleans (155/105)
5 Pull Ups
10 Push Ups
15 Air Squats

Finisher:  100 AbMat Sit Ups


Lurong athletes, tomorrow is weigh in day! I will be at the box during the following hours..

5:00-7:00am
8:15-11:00am
5:00-8:00pm

Remember to wear tight fitting clothes. I can't wait to kick this challenge off.

Wednesday, September 13, 2017

Thursday, September 14, 2017

Strength:  2k Row, Max Effort

WOD:  8 Minute AMRAP

8 Goblet Squats (53/35)
10 KB's, AM (53/35)
12 AbMat Sit Ups

Finisher:  400M Run


Congrats to Nicole on her first handstand! Great job, lady!

Tuesday, September 12, 2017

Wednesday, September 13, 2017

Strength:  10 Minute EMOM, Alternating

3 Deadlift (75-85% 1RM)
3 Strict HSPU

WOD:  For Time

25 Deadlift (225/155)
Rest 1 Minute
50 T2B
Rest 1 Minute
25 HSPU
Rest 1 Minute
100 Double Unders

Finisher:  50 Superman/GHD Extensions


The first comp wod will be officially released this Friday but by the look of the hint it is going to be a lot of fun!

Monday, September 11, 2017

Tuesday, September 12, 2017

Strength:  Bench Press

5 @ 55% 1RM
5 @ 65%
5+ @ 75%
AMAP @ 55%

WOD:  15-12-9-6

Hang Power Clean (135/95)
Front Squat (135/95)
Burpees

Finisher: 25 Strict Pull Ups


It was very cool to see Oakley White repping out strict pull ups and handstand push ups after the kids class tonight. There is no doubt this girl is going to be a beast just like her mom, Lisa!

Sunday, September 10, 2017

Monday, September 11, 2017

WOD:  9/11 Tribute WOD

For Time

2001 M Row or Run (1.25 miles)
11 Box Jumps (30/24)
11 Thrusters (115/85)
11 Burpee C2B Pull Ups
11 Power Cleans (115/85)
11 HSPU's
11 KB's (70/53)
11 T2B
11 Deadlifts (115/85)
11 Push Jerks (115/85)
2001 M Row or Run (1.25 miles)


Every single Hero WOD we do has significant meaning and is meant to serve as a tribute to the fallen. They are intended to make you suffer and test your mental and physical preparedness. They simulate a minute fraction of what our nations heroes feel as they put their lives on the line to defend our rights and freedoms. As the workout gets incredibly hard and we want to quit it is the knowledge that these brave men and women did NOT quit that pushes us through. They did the job that only the bravest and most selfless can. They sacrificed their lives for ours.

There is no day and no Hero WOD that this is more true of than tomorrow's because of the 2,977 lives that we honor 2,563 were civilians. They didn't sign up to serve and protect. They were no different than each of us. They were investment bankers, janitors, kitchen staff and even caregivers. They were going about their lives like it was an ordinary day without knowing they were about to pay the ultimate price simply because they were Americans. The 71 police officers and 343 firefighters that we honor are the bravest of brave. They ran up the stairs to their death to save the lives of these men and women. They honored the oath they had taken and proved exactly why the men and women in those professions should be hailed as heroes.

As the WOD gets difficult tomorrow and you want to stop I am asking that you remember where you were on that fateful day. Put yourself back into that moment and remember how very lucky we are. Remember the 2,977 families that have not been complete since that day. Finish the WOD for the fathers, mothers, sons, daughters, friends that weren't allowed to simply finish their day.

Thursday, September 7, 2017

Friday, September 8, 2017

Strength:  Dumbbell Shoulder to Overhead 5 x 8

WOD:  18 Minute AMRAP

10 Dumbbell Shoulder to Overhead (50/35)
20 AbMat Sit Ups
400 M Run

Finisher:  Mobility


It is always a great day when I get to see this lady at the box. Welcome back, Teri!

Wednesday, September 6, 2017

Thursday, September 7, 2017

Strength:  1 Pause Front Squat + 1 Front Squat 2-2-2-2-2

WOD:  5 Rounds

10 Power Cleans (135/95)

15 Wall Balls (20/14)

Finisher:  DB Front Rack Walking Lunge 3 x 20


There are still a few spots open for the Monster Mash competition! If you are interested and need a partner talk to the coaches. They can help get you matched up with someone. They will fill up fast!

Tuesday, September 5, 2017

Wednesday, September 6, 2017

Strength:  Tempo Bench Press 5-5-5-5-5

                 *3 Second descent

WOD:  10 Minute AMRAP

5 Push Jerk (135/95)
7 Burpees
9 KB's, AM (53/35)

Finisher:  2 Minutes Max Push Ups


The Lurong meeting is this Saturday at 8am. If you are signed up please try and make it as we will be going over all the details and important dates. If you are on the fence and just want to hear what all the talk is about please feel free to join as well

Monday, September 4, 2017

Tuesday, September 5, 2017

Strength:  Hang Squat Clean + Squat Clean 1-1-1-1-1

WOD:  C. Josiah and Sarah's Engagement WOD

3 Rounds

8 Front Squats (205/85)

31 Pull Ups

17 HSPU's


Finisher: Accumulate 5:30 of Plank Holds

*Yes, the weights are correct! They were engaged on 8/31/17 at 5:30PM and these are the weights they will use for the WOD.


Congratulations, C. Josiah and Sarah! We couldn't be happier for both of you. Happy wedding planning!

Sunday, September 3, 2017

Monday, September 4, 2017

WOD:  "Hotshots 19"

6 Rounds

30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull Ups
400 M Run


*this can be done solo or with a partner


Reminder.. We will have a shortened schedule tomorrow.

7:00-8:30 Open Gym
8:30am WOD
9:30am WOD

Have a great Holiday!

Friday, September 1, 2017

Saturday, September 2, 2017

Team WOD:  3 Rounds with a Partner

KB's, AM (53/35)
Push Ups
Box Jump Up and Overs (24/20)
Burpees
AbMat Sit Ups

*Partner one does one minute of KB's while partner 2 rests. Then Partner 2 does one minute of KB's while Partner 1 rests. Score is total reps



The fantasy football teams have been drafted and I anticipate the trash talking to start immediately! I hope everyone has a great holiday weekend.

Thursday, August 31, 2017

Friday, September 1, 2017

Strength:  10 Minute EMOM

1 Squat Clean

WOD:  21-15-9

Squat Clean (135/95)
T2B

Finisher:  150 AbMat Sit Ups For Time


Congrats to everyone on their PR's during July and August! I love seeing this board so full.

Wednesday, August 30, 2017

Thursday, August 31, 2017

WOD:  10K Row

Teams of 3

switch every 250M

7 Burpee box jump buy in before getting on the rower.

Remaining class time: Work on Skills/Goat


It is time to put the new rowers to good use. Don't worry about teams the coaches will help get you all set up. Have Fun!

Tuesday, August 29, 2017

Wednesday, August 30, 2017

WOD:  "The Seven"

7 Rounds

7 HSPU
7 Thrusters (135/95)
7 K2E
7 Deadlifts (245/175)
7 Burpees
7 KB's, AM (70/53)
7 Pull Ups

Finisher:  Hip Mobility


A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Monday, August 28, 2017

Tuesday, August 29, 2017

Strength:  12 Minute EMOM, Alternating

Chin Up, 40 Seconds
Ring Dips, 40 Seconds
Hollow Rock, 40 Seconds

WOD:  4 Rounds

400M Run
50 Air Squats

Finisher:  Foam Roll


A couple weeks ago we had another first time triathlete, Mike! Mike never ceases to amaze me with his dedication to his goals. Training for a race like this can be very difficult and he stuck to his plan even with traveling for work weeks at a time. Congrats, Mike! Next year we will run this one together.

Sunday, August 27, 2017

Monday, August 28, 2017

Strength:  Strict Press,4 x 10 @ 55% 1RM

WOD:  3 Rounds

50 Walking Lunges
40 AbMat Sit Ups
30 Push Press (95/65)

Finisher:  Dumbbell Front Lateral Raise 10-10-10


Congrats to Mark on for completing the Chicago Triathlon today. He has been training for months and all of his hard work definitely paid off. We couldn't be more proud of you, Mark!

Friday, August 25, 2017

Saturday, August 26, 2017

Team WOD:  3 Rounds with a Partner

Partner 1: 50 DU/100 Singles
Partner 2:  Max Reps OHS or Front Squats (95/65)

Then Switch

Partner 1:  50 DU/100 Singles
Partner 2:  Max Reps Push Press (95/65)

Then Switch

Partner 1:  50 DU/100 Singles
Partner 2:  Max Reps KB's, AM (53/35)

Then Switch

Partner 1:  50 DU/100 Singles
Partner 2:  Max Reps Thrusters (95/65)

Rest 1 Minute Between Rds

*25 Minute time cap


Six weeks after giving birth Amy was back in the endurance class kicking butt today. Welcome back! We missed you so much!

Thursday, August 24, 2017

Friday, August 25, 2017

Strength:  Squat Snatch, 1-1-1-1-1

WOD:  15 Minute AMRAP

30 K2E
20 Dumbbell Snatch (50/35)
10 Ring Dips

Finisher:  Tabata, Push Ups


There are bound to be some sore legs and bums tomorrow. Please make sure to get moving. Go for a walk, foam roll, stretch. I promise it will help the recovery process.  Great job, everyone!

Wednesday, August 23, 2017

Thursday, August 24, 2017

Strength:  Back Squat, 4 x 10 @  55% 1RM

WOD:  For Time

30 Back Squat (135/95)
50 Burpees
1000M Row

Finisher:  100M Walking Lunge


Golf Sponsors, Please email Luke your logo asap. We appreciate everyone pitching in to make this years event successful!

Tuesday, August 22, 2017

Wednesday, August 23, 2017

Strength:  10 Minute EMOM, Alternating

2 Hang Power Cleans
Chin Ups, 30 Seconds

WOD:  For Time

15 Hang Power Cleans (135/95)
30 Barbell Skiers
12 Hang Power Cleans (135/95)
24 Barbell Skiers
9 Hang Power Cleans (135/95)
18 Barbell Skiers
6 Hang Power Cleans (135/95)
12 Barbell Skiers
3 Hang Power Cleans (135/95)
6 Barbell Skiers

Finisher:  Tabata, Russian Twists


I saw a lot of progress being made on split jerks today. I know quite a few athletes hit a new PR. Congrats and be sure to keep working on this movement!

Monday, August 21, 2017

Tuesday, August 22, 2017

Strength:  Split Jerk 1-1-1-1-1-1-1

WOD:  21-15-9

Shoulder to Overhead (135/95)
C2B Pull Ups

Finisher:  Crossover Symmetry


Welcome to our most recent foundations graduate, Brad! I can already tell he's going to be a great addition. You can find him in the early morning classes starting this week. Be sure to introduce yourselves.

Sunday, August 20, 2017

Monday, August 21, 2017

Strength:  Deadlift, 4 x 10 @ 55% 1RM

WOD:  15 Minute AMRAP

10 Box Jumps (24/20)
10 Wall Balls (20/14)
1 Rope Climb
100M Run

Finisher:  50 Back Extensions


Best of luck to Elliott and Hailey as they head back to college this week. We have loved watching you both progress this summer. See you over break!

Friday, August 18, 2017

Saturday, August 19, 2017

Team WOD:  20 Minute AMRAP with a Partner

7 Cal Row or AD
10 Deadlift (115/75)
10 Hang Power Cleans (115/75)
10 Shoulder to Overhead (115/75)
7 Pull Ups

*Partners alternate each full movement.


Happy 21st Birthday, Paige! I hope you make your dad buy you a few drinks!

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!

Wednesday, August 9, 2017

Thursday, August 10, 2017

Strength:  Power Snatch + Overhead Squat

1 x 1 @ 60% 1RM
1 x 1 @ 65%
3 x 1 @ 70%

WOD:  5 Rounds

10 Power Snatch (95/65)
10 Box Jump Overs (24/20)


There are still spots open for the annual golf outing. Get you team together and get signed up ASAP. This is always a great event!

Tuesday, August 8, 2017

Wednesday, August 9, 2017

Strength:  Deadlift

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

WOD:  4 Rounds

400M Run
12 Deadlift (185/135)
48 Double Unders

Finisher:  Good Mornings 3 x 10


We learned a lot of bar muscle up progressions today. Keep working on them and I am positive we will see a lot of first muscle ups in no time! Great Job, everyone!

Monday, August 7, 2017

Tuesday, August 8, 2017

Strength:  8 Minute EMOM, Alternating

12 Push Ups
40 Second Handstand Hold

Skill:  Bar Muscle Ups

WOD:  8 Minute AMRAP

5 Bar Muscle Ups
20 Wall Balls (20/14)

Finisher:  Ring Dips 3 x 10



Registration is open for the next Lurong Challenge! This one kicks off September 18 and lasts six weeks. This is not solely a weight loss challenge. It is nutrition and performance driven. Our group continues to climb the leaderboard each time. It is a fantastic opportunity to learn how fueling your body the right ways can really benefit you. If you have any questions please talk to C. Meg.

Sunday, August 6, 2017

Monday, August 7, 2017

Strength: Squat Clean 2-2-2-2-2 (work to heavy touch and go)
WOD: For Time
             AD, 50/35 calories

             800 Meter Run

             30 KB Swings, AM (53/35)

             20 Bar Facing Burpees

             30 KB Swings, AM (53/35)

             800 Meter Run

             Row, 500 Meters
(Note: Half of the class will start from the top and work down, half will start from the bottom and work up.)
Finisher: 100 Ab Mat Sit Ups

What an amazing week!!! Special thanks to C. Joe and C. Jimmy for hosting an RV party at the Games. Many area boxes were represented, and everybody had a great time. Eventually we even went and watched some of the events, lol. Thanks guys!

Thursday, August 3, 2017

Friday, August 4, 2017

Strength:  Push Jerk 3-3-3-3

WOD:  10 Rounds

8 Pull Ups
8 Push Jerks (115/75)
8 Overhead Plate Lunges (45/25)

Finisher:  Negative Chin Ups 5-5-5-5-5


Welcome back, Ary! It was great to see you and meet your beautiful daughter!

Wednesday, August 2, 2017

Thursday, August 3, 2017

Strength:  Back Squat

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

WOD:  5 Rounds

400M Run
9 Back Squats (155/105)
2 Rope Climbs

Finisher:  Box Step Up 3 x 20


Can anyone going to the games top this picture?? If you are headed to Madison please make sure that you are in the Facebook group. It will be the easiest way for us all to communicate. Have fun, everyone!

Tuesday, August 1, 2017

Wednesday, August 2, 2017

Strength:  Thruster, 3-3-3-3-3-3-3

WOD:  12 Minutes

50 Wall Balls (20/14)

then in remaining time AMRAP

12 KB's, AM (53/35)
36 Double Unders
12 Burpees

Finisher:  Band Tricep Push Down, 15-15-15


The 6am class put in some extra work running a mile post wod today. Great job everyone!

Monday, July 31, 2017

Tuesday, August 1, 2017

Strength:  10 Minute EMOM

3 Power Cleans, AHAP

WOD:  21-15-9

Power Clean (135/95)
Box Jump Over (24/20)

Finisher:  Superman 5 x 10


Congrats to Mehwish and Jon on the news of their expanding family. We are so happy for you both!

Sunday, July 30, 2017

Monday, July 31, 2017

Strength:  Bench Press

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

WOD:  For Time

800M Run
20 T2B
20 HSPU
400M Run
30 K2E
30 Ring Dips
200M Run
40 AbMat Sit Ups
40 Push Ups

Finisher:  Plank Hold 3 x 60 Seconds


Thank you to Melody for hosting the pool party! Everyone had the best time!

Friday, July 28, 2017

Saturday, July 29, 2017

Team WOD:  For Time with a Partner

100 Wall Balls (20/14)
100 KB's, AM (53/35)
100 AbMat Sit Ups
50 Thrusters (95/65)
50 Pull Ups
50 Box Jumps (24/20)
6 Rope Climbs (to be completed at any point during wod)
1 Mile Run


Rope Climbs! Be sure to bring long socks!

Thursday, July 27, 2017

Friday, July 28, 2017

Strength:  12 Minute EMOM, alternating

10 Push Ups
10 Chin Ups (20/10)
10 Strict Ring Dips

WOD:  4 Rounds

20 Dumbbell Thrusters (50/35)
15 Burpee Box Jump Overs (24/20)
100M Run
Rest 1 Minute


Ladies, don't forget about the pool party this Saturday afternoon! Please RSVP to the event page so we can get a head count. I can't wait to see everyone there!

Wednesday, July 26, 2017

Thursday, July 27, 2017

Strength:  Front Squat, 3-3-3-3-3, 3 second pause at the bottom

WOD:  13 Minute AMRAP

16 Sumo Deadlift High Pulls (53/35)
24 AbMat Sit Ups
8 Front Rack Lunges (135/95)

Finisher:  Wall Sit, 3 x 60 seconds


Congratulations to our newest foundations graduates, Ilsa, Luke and Jesus! They will all probably be frequenting the early morning  classes. Welcome to the family, guys!

Tuesday, July 25, 2017

Wednesday, July 26, 2017

Strength:  12 Minute EMOM

1 Power Snatch + 1 Squat Snatch

WOD:  "Randy"

For Time

75  Power Snatch (75/55)

Finisher:  8 Minute AMRAP

10 Tuck Ups
10 Barbell Rollouts
10 Windshield Wipers (45/35)


I am not sure everyone has had a chance to meet one of our newest athletes, Nick. He isn't new to CrossFit but is returning to the area. Nick made easy work of today's wod after some VERY heavy deadlifts. Be sure to introduce yourselves and make him feel welcome!