Blog

A. Press 1-1-1-1-1-1-1 B. Baseline Test For Time; 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Dwight, Warming Up

A. 3 x 5 : High Hang Clean (Hip) + Hang Clean (Knee) Hang Clean – 1 RM B. The LuRong Living Original Remix – WOD 2 12 Min Time Cap: 100 Burpees 100 Kettlebell Swings The twist: Athletes can break up the exercises and REPS in any order they choose. Men/Women Level III (3)…

A. Overhead Squat 3-3-3-3-3 Build to a Heavy 3 rep B. Tabata AbMat Sit-Ups Tabata Push-Ups Bernie and Gary, Flex on the Beach Competition

Skill: Deadlifts Build to weight used for workout Men: 115, 105, 85 Women: 75, 65, 55 “LuRong Living Paleo Challenge – WOD 1″ 21-18-15-12-9-6-3 reps for time: Wall Ball (20# to 10′ target/14# to 9′ target) Deadlift (115/75) Box Jump (24/20) There is an 18 minute time cap on this workout. Scaling LuRong Living Challenge…

Join us to support 28 athletes representing CF Glendale in Flex on the Beach Competition, 10am Start. Come join us in supporting our teams! *We are meeting Sunday 7am at the Box to car pool and pick up any equipment need for the competition. We would like to leave at 7:15am Flex on the Beach…

In teams of 2: Minute 1-10 Row 2,000 Meters Each team member rows 250 meters at a time x 4 sets each Rest the remainder of the 10 minutes Minute 11-20 Run 2,000 Meters Each team member runs 200 meters at a time x 5 sets each Rest the remainder of the 10 minutes Minute…

Skill- KB Snatches / Deadlifts WOD 3 Rounds – 2 min at each station Station 1 : Toes to Bar / AB mat sit ups Station 2 : Deadlift 225/155 Station 3 : AMRAP 5 Burpees Box jumps + 5 KB/DB Snatches each arm Rest 1- Min     Weekend Schedule Saturday : Normal Schedule….

Today is a programmed Rest Day. Use this as an opportunity to make up a workout you missed from Monday, Tuesday or Wednesday. You are also free to come in and practice a skill, work a weakness, improve your mobility or just hangout.     Weekend Schedule Saturday: Normal Schedule. Sunday : Closed.  Going to Long…

A. Run 400 M + Dynamic Stretch Then.. 10 min to Warm Up or complete 3 sets of: 15 GHD Sit ups 10 OHS 5 Ring Dips 3 Pistols :30 sec Hollow body hold B. 4 Rounds for time: Run 400m 15 Box Jumps (24/20) 10 Toes to Bar 15 KB Swings (24/16kg)    …