12/30/15: Fran!
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Holiday Schedule:
Thursday: 5, 6, 7, 8, 9am, 12pm
Friday: 9am, Open Gym until 12pm
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2016 CFR Open: Starting the week of January 4th, the CFR open will run for 4 weeks. Each week will have 2 workouts that will be submitted and used for scoring. This event is designed for EVERYONE and is good practice for the CrossFit Games Open that starts in February. The workouts will be used as the class WOD, so you will be doing them either way. Cost will be $30 and will come with a t-shirt. Each week we will announce the top three for each WOD and the overall leaderboard. Sign up on the whiteboard!
Lurong Living Resolution Challenge: We are doing the 2016 Lurong Living Resolution Challenge! If you are looking to make some serious improvements to your diet and fitness and achieve your New Year's resolutions, this is your answer. We will be forming a team to work together! Everything is tracked on the Challenge site and you earn points for everything. You get to compete in WODs like the Opens, and see exactly how much you improve your body composition and performance. There are 3 diet and WOD skill levels, so nobody has an excuse to sit this one out! It comes with a 5-week meal plan, recipe book, and tons of online support. You can compete for the team and as an individual at the same time, so there is something for everyone. Click here to register!
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WOD:
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Bootcamp:
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A.) 10 Minute Squat Hold
B.) Push Ups: 20, Every 3 Minutes, 3X
C.) 21-15-9:
Thrusters (w/ Empty Bar)
Ring Rows
Post time to Comments!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) 10 Minute Squat Hold
B.) Bench: 5 w/ 80%, Every 3 Minutes, 5X
C.) "Fran":
21-15-9
Thrusters (95/65#)
Pull Ups
Post time to comments!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) 10 Minute Squat Hold
B.) Bench: 5 w/ 80%, Every 3 Minutes, 5X
C.) "Heavy Fran":
12-9-6
Thrusters (135/95#)
Weighted Pull Ups (45/25#)
Post time to comments!
Optional: EWOD/CoreWOD
