CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Monday, November 24, 2014

11.25.14 WOD

Holiday Schedule this week:

Mon- Regular hours
Tue- Regular hours
Wed- Regular hours
Thur- Closed /Happy Thanksgiving! Also (Turkey Trot Run)
Friday- 9:30 a.m, 10:30 a.m., 2:30 p.m. and 3:30 p.m.
Saturday- Regular hours

Strength:
3xME Weighted Pull-Ups
Note: Pick a weight. Must be able to do at least 5 reps. 

WOD:
7 Minute AMRAP of:
7 Thrusters 75/55
5 Toes to Bar 
2 Muscle Ups 

Sunday, November 23, 2014

11.24.14 WOD

Athletes, make sure that you check our schedule on Mindbody
so that you know our holiday schedule.

Strength:
10x2 Back Squat @ 90% of 1 RM 
Yes I did say 2 and your welcome! 

WOD:
2 Rounds For Max Reps of:
2 Minutes ME Cal Row
2 Minutes ME Weighted Step Ups 53/35
2 Minutes ME Push Press 75/55

Thursday, November 20, 2014

11.21.14 WOD

Strength:
10x3 Front Squat @ 95% of 1RM

WOD:
7 minute AMRAP of:
5 Chest 2 Bar Pull-Ups
5 Burpees to 6" Target

Note: the 6" target is from the tip of your finger tips. 

Wednesday, November 19, 2014

11.20.14 WOD

Just want to say congrats to all the athletes that completed the Lurong Living Paleo Challenge. We saw so many goals met and PR's established. Many of you have continued the challenge and are still making improvements. 

WOD:
5 Rounds for total load and reps of:
5 Back Squat UB and AHAP
Max Set Strict + Kipping Handstand Push-Ups

Note: if you drop the barbell you must redo all 5 reps. 

Tuesday, November 18, 2014

11.19.14 WOD

Athletes, just to clarify on the days that will only be offered as a perk to unlimited members. This is just the days that are randomly thrown in via Facebook. All Saturdays are still free to the public and to all members along with all our holiday schedules times.

Coach Leo

10 Minute Clock (6 Attempts Allowed)
1 Rep Max from the Rack

RX: Max OH Squat
Scaled: Max Back Squat
Masters: Max Front Squat

Notes:
The bar will start from the rack for all three divisions. An “attempt” is when the bar is taken from the rack. Movement standard; hips crease below the knee and the athlete must stand up completely with hips locked out. The athlete is responsible for his or her own bar. If the bar falls to the ground, the athlete must get the bar back on the rack by himself or herself.

Monday, November 17, 2014

11.18.14 WOD

Athletes, we turned on the heater to keep the kids room and office area warm, so please keep the doors close. Thank you. 

Coach Leo

Strength:
Snatch Grip Strict Press 5x5 
Snatch Grip Push Press 5x3 
Note: Behind the Neck. Work up AHAP.

WOD:
10 Minute AMRAP of:
4 Toes to Bar
8 Push-Ups
12 V-Ups


Sunday, November 16, 2014

11.17.14 WOD

Athletes, keep an eye out for our holiday schedule on Mindbody. Don't forget to sign up for the Turkey Trot. It is just around the corner. And last thing please don't forget to drink water. I know that because of the cold we tend to forget. 

Strength:
10x3 Back Squat @ 80% 1RM 

WOD:
5 Rounds for time of:
5 Squat Clean & Jerk 155/110
1 Legless Rope Climb