Friday, September 29, 2017

Saturday, September 30, 2017

Team WOD:

100 Cal Row

100 Box Jump Overs (24/20)

100 Deadlift (115/75)

100 Wall Balls (20/14)

100 Push Ups

100 Wall Balls

100 Deadlift

100 Box Jump Overs

100 Cal Row

One partner rests while the other works. Split reps any way you want. 30 Minute time cap!


So that's Alex hitting 445.....wow!

Remember that there is a BBC meeting at 10:30 following Team WOD! Everything gets kicked off on Monday, and you should be ready to hit the ground running. If you have numbers to turn in, please add them in the comments on the post in the BBC page. Let's get this started folks!

Thursday, September 28, 2017

Friday, September 29, 2017

Strength:  8 Minute EMOM

1 High Hang Power Clean + 1 Hang Power Clean + 1 Squat Clean

WOD:  3 Rounds

400M Run
7 Squat Cleans (155/105)
15 Ring Dips

Finisher:  Strict Pull Ups 5x5



I bet Matt A. $5 that he could do a ring muscle up tonight. By the end of the class I was a little richer and he had a new skill to his name. Congrats!

Wednesday, September 27, 2017

Thursday, September 28, 2017

Skill:  Pistols

WOD:  For Time

50 KB's, AM (53/35)
40 Pistols, Alternating
30 Burpee Box Jumps (24/20)
20 DB Shoulder to Overhead (50/35)
10 Muscle Ups

Finisher:  Crossover Symmetry


Reminder, the BBC meeting is this Saturday at 10:30am.


Tuesday, September 26, 2017

Wednesday, September 27, 2017

Skill:  DU Clinic

Strength:  Squat Snatch 2-2-2-2

WOD:  8 Minute AMRAP

3 Squat Snatch (135/95)
25 Double Unders

Finisher:  150 AbMat Sit Ups For Time


Before tonight's Lurong WOD Jen S. told me she couldn't do pull ups. When I told her I fully believed she could, she set a goal to get 1. I told her five and the smile on her face when she got SEVEN was priceless. Congrats, Jen! I am so happy for you.

Monday, September 25, 2017

Tuesday, September 26, 2017

Strength:  Strict Press

5 @ 55% 1RM

5 @ 65%

5+ @ 75%

AMAP @ 55%

WOD:  Tabata

Wall Ball Squat Cleans (20/14)

Push Press (75/55)

KB's, AM (53/35)

Push Ups

Finisher:  3 x 10 DB Shoulder Press


Congrats to Jeremy and Mike B. who both PR'd their squat cleans! Both lifts looked smooth and I won't be surprised to see these guys lifting even heavier very soon. Great job!

Sunday, September 24, 2017

Monday, September 25, 2017

Skill:  Kipping T2B/K2E Clinic

WOD:  3 Rounds

10 Front Squats (155/105)
15 Box Jumps (24/20)
20 T2B

Finisher:  25 Chin Ups


Thank you to Luke, Rebecca, Jess and Angela for all their work putting together another successful and fun golf outing. It was incredible to see so many people out to support such a wonderful family.

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.