January 19, 2015

REMINDER!!!!  Tonight is your last chance to sign up for the Lurong Living Resolution Challenge!  If you haven't done so yet, stop thinking about it and DO IT!!  It is the best way to kick start your resolutions/goals for 2015 since the challenge involves both fitness and nutrition!  I took a few of your measurements today and I will take those of everyone else who signs up tomorrow or Tuesday.  The challenge starts TOMORROW!  We will all be doing the first workout on Tuesday in all the CrossFit classes.  If you cannot make the scheduled class times, talk to one of your coaches to schedule a different time.  The first WOD, which will also serve as a benchmark for the challenge, has just been released!  You can perform this workout at whatever skill level you want, but in order to be eligible for the Benchmark WOD 1 performance prize you must submit a video validation of your workout. In addition, you will be required to perform this workout at the same level when it is repeated at the end of the it is!


7 Minute AMRAP:

You have 7 minutes to complete as many rounds and repetitions of the following:


5 Front Squats

7 Bar Facing Burpees


Movement Details - Men

Level III (3) - 5 Front Squats at 155 lbs

Level II (2) - 5 Front Squats at 95 lbs

Level I (1) - 5 Front Squats at 65 lbs


Movement Details - Women

Level III (3) - 5 Front Squats at 115 lbs

Level II (2) - 5 Front Squats at 65 lbs

Level I (1) - 5 Front Squats at 35 lbs


Here is the link to register:





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