Registration Open! THROW-DOWN CANCER - Nov. 15th 2014 @ SCF
The next LuRong Living Paleo Challenge starts Sept 15th! This year, we have a real chance of winning the grand prize of a $50,000 gym makeover! Go to the LuRong Living Challenge website to register under our affiliate!

Fitness

Thursday 09-18-14

Strength:
A. Front Squats, build up to a heavy single quickly
B. Front Squats, 20 reps for time at 1/2-3/4
+
4 Rounds of:
Min 1: Amrap of Wall Balls- focus on accuracy
Min 2: Amrap of Ring Rows- focus on quality
Min 3: Walking Rest

Tabata Scoring: your score is your “best” round or both the wall balls (ex: 12 reps) and ring rows (ex: 8 reps). So think about an attainable number of reps for each movement
without being to conservative.

“Optional Finisher”
5 X 15-17 Secs Sprint- Running or Rowing, rest 1:30 mins

“Active Recovery Day”
Come in and accumulate 3K in rowing at Z1, foam roll, and work on your hip/pso

Fitness Program Description

Performance

Thursday 09-18-14

Strength:
A. Front Squats, build up to a heavy single quickly
B. Front Squats, 20 reps for time at Body-Weight
+
4 Rounds of:
Min 1: Amrap of Wall Balls 20/14″
Min 2: Amrap of Pull Ups
Min 3: Walking Rest

Tabata Scoring: your score is your “worst” round or both the wall balls (ex: 12 reps) and pull ups (ex: 8 reps). So please pace this one out of the gate.
+
“Finisher”
5 X 15-17 Secs Sprint- Running or Rowing, rest 1:30 mins

“Active Recovery Day”
Come in and accumulate 3K in rowing at Z1, foam roll, and work on your hip/psoas mobility for 30 mins. If you come in during a busy class time, you’ll need to run instead.

Performance Program Description

Competitor WOD

Thursday 09-18-14

Strength:
A. Front Squats, build up to a tough single
+
Open Workout 13.3:
12 Min Amrap of:
150 Wall Balls 20/14″
90 Double-Unders
30 Muscle-Ups
+
Additional Work:
40-60 mins of mobility Z1 work + Mobility shoulders/hips/psoas/etc (choose a priority)

Competitor Program Description

Competitors submit your results/times HERE.


Teens WOD

Thursday 09-18-14

PARTNER WOD: In teams of 2
8 minute AMRAP of Rowing
7 minute AMRAP of Tire Flips
6 minute AMRAP of Burpees over barbell
4 minute AMRAP of Air Squats
3 minute AMRAP of Jump Ropes
*While one partner is working the other is resting. Which team can accumulate the most reps?

Recent Blog Posts

Promises, Promises
|
August Accomplishments
|

Masters WOD

Sunday 09-14-14

Skill:
Spend some time working on Power Cleans. Building, but focusing on technique.

Workout:
24 Min EMOM
Min 1: 3-5 Hang Power Cleans – Building (Advanced, Power Cleans)
Min 2: 8-10 Toes to Bar
Min 3: 6-8 Ring/P-Bar Dips
Min 4: 50 M Run & 50 M Backpedal


Kids WOD

Thursday 09-18-14

WARMUP: Ant Colony

SKILL WORK: Thrusters

PARTNER WOD: In teams of 2 you and your partner must do 100 Thrusters. Only one partner can work at a time. At the top of every minute you and your partner must stop what you are doing, roll your dice, than do that many “Partner Burpees.” Which team can do their 100 Thrusters first?

GAME!!!