Our FIRST CrossFit Conditioning Class was a success! Everyone who tried it, loved it! If you’re interested, come try it on Wednesday at 10:30am! It is based on the same principles of our popular Ski and Snowboard Conditioning Boot Camp. The class begins with a warm-up, but then spends close to 45 minutes of constant core and leg-based work with a little upper body strength training for fun! This is the perfect class for those of you looking to build your cardio capacity without the use of barbells. This new class is included in our unlimited membership, but non-members can purchase a punchcard for 10 Conditioning classes at $125. It’s good, leg-burning, core-shaking, heart-pounding fun!
Please take your jump rope home this month. We are doing inventory of all jumpropes, and then creating a better hanging system in February. We need our current members to take their jumpropes home so that we can figure out how many “gym” ropes we have. Thank you for your help in this manner!
The Lift: Push Press 3-3-3-3
21-15-9 reps of:
Push Press (115/85)
Lateral barbell burpees
Core Challenge: Add one more set for this week!!!
This is the last week of December…what’s your New Year’s Resolution? Put it on the board – do it – commit to being stronger and healthier in 2016!! We can help you! Sign up now and save for the Lurong Living Resolution Challenge! The challenge starts January 18!! Click here to begin your new year on the right track! Lurong Living Resolution Challenge
The Lift: Back Squat: 5×5 -every 3 minutes perform 5 reps
This is basically the same as the last two Mondays, but just under a time constraint. So take your performance from last Monday regarding today’s weight. Try to add 2-5lbs from last week’s performance if you were successful.
50 calorie bike
50 calorie row
Happy December, everyone!
Here’s the new Core Challenge: Supine Toes-to-Bar and Side-to-Sides.
Also, our CrossFitter of the Month will be revealed tomorrow!
The CrossFit Christmas Party is this Friday night from 6:00 to ??? Please, members and their guests only…this is our gift to you! We also wanted to let you know that we’ve contacted Safe Taxi and they will be offering a special deal for our members in need of a safe ride home. They will have larger vehicles (max 8 people) available outside the event starting at 10:00pm. We will have their phone number available at the event for you.
Please sign-up to bring something to eat at the party, as well as any song requests for Dylan.
The Lift: Bench Press 7-7-7
Pendlay Row 5-5-5
2 min Max Cal- Assault Air Bike