Workout of the Day

1 2 3 207

STP Day Two: Happy Halloween!

IMG_9253.GIF

We will be canceling Friday’s 5 and 6 pm classes so that our members with little ghouls and guys can get ready for Trick and Treating! Happy Halloween from your friends at STCF!!! …and don’t forget: Share the Pain continues through Sunday, where locals interested in CrossFit get to try us out for FREE!

CrossFit Classes:

WOD: 15 min AMRAP

10 Toes to Bar (knee raises)
20 Kettlebell swings (53, 35 lbs)
30 Double-Unders (60 singles STP)
Shuttle-run across courtyard and back

STP Day One: Thursday, October 30, 2014

We will be canceling this Friday’s 5 and 6 pm classes so that our members with little ghouls and guys can get ready for Trick and Treating! Happy Halloween from your friends at STCF!!! …and don’t forget:  Share the Pain happens this Thursday through Sunday, where locals interested in CrossFit get to try us out for FREE!

Personalize funny videos and birthday eCards at JibJab!

SharethePain

All Classes:

Lurong Living Paleo Challenge Benchmark WOD #2 – REPEAT
aka
“The Olympian”
9 minute AMRAP of:

Men Level 3/Level 2/Level 1

20 G2OH- 95 lbs/65 lbs/20 lb medball
7 Bar Facing Burpees/Step-overs
15 G2OH- 135 lbs/75 lbs/45 lbs
7 Bar Facing Burpees/ Step-overs
10 G2OH- 155 lbs/95 lbs/65 lbs
7 Bar Facing Burpees/ Step-overs
5 G2OH- 185 lbs/135 lbs/95 lbs
7 Bar Facing Burpees/ Step-overs
AMRAP G2OH- 225 lbs/155 lbs/115 lbs

Women Level 3/Level 2/Level 1

20 G2OH- 65 lbs/45 lbs/14 lb medball
7 Bar Facing Burpees/Step-overs
15 G2OH- 85 lbs/55 lbs/35 lbs
7 Bar Facing Burpees/ Step-overs
10 G2OH- 105 lbs/65 lbs/45 lbs
7 Bar Facing Burpees/ Step-overs
5 G2OH- 135 lbs/95 lbs/65 lbs
7 Bar Facing Burpees/ Step-overs
AMRAP G2OH- 155 lbs/105 lbs/85 lbs

IMG_9271.JPG

Wednesday’s WODboard

IMG_9272.JPG

Amazing push-ups in De house!

Wednesday, October 29, 2014

We will be canceling this Friday’s 5 and 6 pm classes so that our members with little ghouls and guys can get ready for Trick and Treating! We hope you have a safe and sane Halloween!!

CrossFit Classes:

WOD: 3 Rounds for Time:
400 meter run
30 box jumps (24/20)
30 push-ups

dogface

Intermediate Class:

Lift: 10 minute EMOM
1 power snatch followed by 1 hang power snatch
then:

WOD: 21-15-9
Pull-ups
KBS
Double-unders

IMG_9264.JPG

Lurong Tuesday, October 28, 2014

logo_general

ALL CLASSES:

Lurong Living Paleo Challenge WOD #8

Capacity Test:

13 Minute AMRAP:

10 minutes of work time with 3 minutes of built in rest time.

The athlete’s score is the total number of reps completed.

4 Minutes of Max Calorie Row
1 Minute Rest
3 Minutes of Chest to Bar Pull Ups
1 Minute Rest
2 Minutes of Back Squats
1 Minute Rest
1 Minute of Shoulder to Overhead

 

IMG_9246-0.JPG

Monday, October 27, 2014

forgetcalmCrossFit Classes:

Lift: Deadlift 3-3-3-3-3
then:

Tabata Bike for Calories

Intermediate Class:

Lift: Front Squat 5×3
then:

WOD: Find Total Reps of:

3 minutes of wall balls
2 minute rest
3 minutes of air squats
2 minute rest
3 minutes of rowing (for calories)

Score is TOTAL REPS of 3 movements!