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Maya and Sydney ~ Sandbag Run!

Announcements:
The Lurong Living Summertime 5-Week Challenge
 begins on May 16th.

WE ARE SIGNED UP AS A BOX! Click on the link above to sign up!
Early sign-up discounts are available…
Zero Dark Thirty Memorial Weekend Fund Raiser at Orchid Island CrossFit
All proceeds go to the Veterans Council of Indian River County
Teams of 5 are forming… Check out the link above for more information
Law Enforcement Torch Run for the Special Olympics ~ April 20th @ 9:00 AM
Start: Publix at 510 & 512, east to Powerline Rd., finish at Friendship Park
behind the Police Department. Multiple stops along the way…
Sebastian Charter Junior High ~ Super Hero Hustle 5K
Saturday, May 14th, 8:00 AM ~ Riverview Park

*****************************************************************

Pre-WOD: Run 100 meters forward + Run 100 meters backwards;
20 meters each: walking lunge steps, knee hugs, broad jumps;
2 x (:20 plank hold, :20 bar hang, 10 sit-ups, 10 hip extensions);
Piriformis stretch (see pic from Tuesday)

Post-WOD: Wall Squats/Hams, Foam Roll

*****************************************************
WOD:
4 Rounds…
Run 400 Meters for time
Then:

:30 Bar Hang
:30 Plank Hold
Rest 1 minute…

Post 400 Meter run times…

 

 

April 13, 2016

Thursday, April 14, 2016

Announcements: The Lurong Living Summertime 5-Week Challenge begins on May 16th. WE ARE SIGNED UP AS A BOX! Click on the link above to sign up! Early sign-up discounts are available… Zero Dark Thirty Memorial Weekend Fund Raiser at Orchid Island CrossFit All proceeds go to the Veterans Council of Indian […]
April 12, 2016

Wednesday, April 13, 2016

Announcements: The Lurong Living Summertime Challenge begins on May 16th. WE ARE SIGNED UP AS A BOX! Click on the link above to sign up! Early sign-up discounts are available… Zero Dark Thirty Memorial Weekend Fund Raiser at Orchid Island CrossFit All proceeds go to the Veterans Council of Indian River […]
April 11, 2016

Tuesday, April 12, 2016

Announcements: The Lurong Living Summertime Challenge begins on May 16th. WE ARE SIGNED UP AS A BOX! Click on the link above to sign up! Early sign-up discounts are available… Zero Dark Thirty Memorial Weekend Fund Raiser at Orchid Island CrossFit All proceeds go to the Veterans Council of Indian River […]
April 10, 2016

Monday, April 11, 2016

Announcements: The Lurong Living Summertime Challenge begins on May 16th. WE ARE SIGNED UP AS A BOX! Click on the link above to sign up! Early sign-up discounts are available… Zero Dark Thirty Memorial Weekend Fund Raiser at Orchid Island CrossFit All proceeds go to the Veterans Council of Indian River […]
April 8, 2016

Saturday, April 9, 2016

Announcements: The Lurong Living Summertime Challenge begins on May 16th. We have not committed to this event yet! Please read about it and indicate your interest by signing up on the sheet provided at the box. Please put your name x 3 on the Games Movement Chart! ************************************************************************* Pre-WOD: Run 200 […]
April 7, 2016

Friday, April 8, 2016

Announcements: Team WOD @ 6:00 PM Tonight! The Lurong Living Summertime Challenge begins on May 16th. We have not committed to this event yet! Please read about it and indicate your interest by signing up on the sheet provided at the box. Please put your name x 3 on the Games […]
April 6, 2016

Thursday, April 7, 2016

Announcements: Team WOD @ 6:00 PM Tomorrow night! The Lurong Living Summertime Challenge begins on May 16th. We have not committed to this event yet! Please read about it and indicate your interest by signing up on the sheet provided at the box. Please put your name on the Games Movement […]
April 6, 2016

Superhero Hustle 5K ~ Riverview Park ~ May 14th

April 5, 2016

Wednesday, April 6, 2016

Announcements: Team WOD @ 6:00 PM Friday night! The Lurong Living Summertime Challenge begins on May 16th. We have not committed to this event yet! Please read about it and indicate your interest by signing up on the sheet provided at the box. Please put your name on the Games Movement […]
April 4, 2016

Tuesday, April 5, 2016

Announcements: Team WOD @ 6:00 PM Friday night! The Lurong Living Summertime Challenge begins on May 16th. We have not committed to this event yet! Please read about it and indicate your interest by signing up on the sheet provided at the box. Please put your name on the Games Movement […]
April 3, 2016

Monday, April 4, 2016

ANNOUNCEMENTS: Team WOD on Friday night!  The Lurong Living Summertime Challenge begins on May 16th. We have not committed to this event yet! Please click on this link and read about it. Indicate your interest by signing on the sheet provided at the box. Pre-WOD: Jump Rope 3 minutes + 5 […]
April 1, 2016

Saturday, April 2, 2016

Pre-WOD: Jump Rope 3 minutes + dynamic calf stretches; 2 x (10 slam balls over shoulder, 10 sit-ups, 10 hip extensions); Supine Scorpion, foam roll Skill: Work on a goal! Post-WOD: 3-way shoulder stretches, foam roll **************************************** Partner WOD: AMRAP in 20 minutes… 100 meter Sand Bag Carry with Partner Plank Hold […]
March 31, 2016

Friday, April 1, 2016

Announcements: Gym Party Info… Start time: 6:30 PM ~ RSVP Required! Dinner Served: 6:45-7:00-ish …with festivities to follow! Bring your own beverages, water will be provided… ********************************************** Pre-WOD: HQ warm-up + Supine Scorpion Happy April Fools Day! Choose your workout! A. Row 3K + 300 push-ups B. Run 1 mile […]
March 30, 2016

Thursday, March 31, 2016

Announcements: Gym Party Info… Start time: 6:30 PM ~ RSVP Required! Dinner Served: 6:45-7:00-ish …with festivities to follow! Bring your own beverages, water will be provided… Pre-WOD: Run 400 meters + 20 meter bear crawl 2 x (10 sit-ups, 10 hip extensions, 10 box step-ups, 10 squats) Supine scorpion Skill: […]
March 29, 2016

Wednesday, March 30, 2016

Announcements: Rowing Clinics tonight at 5:30 and 6:30! We are nearing the end of this opportunity! Please sign up! Gym Party on Saturday… Time Change from 5:30 to 6:30 PM! Pre-WOD: Run 400 meters + 5 Inchworms; 2 x (10 Goblet Squats, 10 Pull-ups, 10 Hip Extensions); Triceps smash, on the clock […]