Mobility Tuesday, January 5, 2016



Stay tuned for the Core Challenge Video – but it’s pretty self explanatory…Planks!!


New CrossFitter of the Month, Jennifer Sacoolas, New Goals, and New PRs…that’s how we welcome 2016! Get your goals on the board ASAP!!! It’s going to be a great year!!!

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!

CrossFit Classes:

The Lift:  Push Press 3-3-3-3

For Time:
21-15-9 reps of:
Push Press (115/85)
Lateral barbell burpees

Monday's WODboard

Monday’s WODboard

Monday, December 28, 2015


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

CrossFit Classes:

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.

For Time:
50 calorie bike
50 calorie row

Mobility Tuesday, December 1st, 2015

Some of the lovely ladies at last year's STCF Christmas Party

Some of the lovely ladies (and Jon) at last year’s STCF Christmas Party

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.

CrossFit Classes:

The Lift: Bench Press 7-7-7

Pendlay Row 5-5-5

2 min Max Cal- Assault Air Bike

Monday's WODboard

Monday’s WODboard


December 2015 Monthly Core Challenge


For this December, we will be performing Supine Toes-to-Bar and Side-to-Sides in rounds.
One round equals 10 supine toes-to-bar or 20 side-to-sides.

Week One: Two Rounds  (Nov. 30 – 6)

Week Two: Three Rounds (Dec. 7 – 13)

Week Three: Four Rounds (Dec. 14 – 20)

Week Four: Five Rounds (Dec. 21 – 27)

Week Five: Six Rounds (Dec. 28 – Jan. 3)

Monday, November 9, 2015


Core Challenge:  Make sure you increase to three sets of the weighted sit-ups and the windmills this week.

CrossFit Christmas Party:  Details will be on the Whiteboard at the Gym by tomorrow afternoon!  Potluck sign-up, as well.

CrossFit Classes:

The Lift: Tempo Front Squat 5-5-5-5
Same as last week. Try to add weight to each of your sets. So perform 2 second descent, 2 second pause in bottom, explode on way up, 2 seconds between repetitions.

The WOD:

Ten Min AMRAP:
8 pull-ups
12 push-ups
16 alternating jumping lunges