• 18minute AMRAP
  • Run300 Meters
  • 15Ring Dips
  • 15Back Extensions
  • 1Prowler Push
Lisa...completing "Randy" a Hero WOD!

Lisa…completing “Randy” a Hero WOD!

November 9, 2012

Saturday, November 10, 2012

18minute AMRAP Run300 Meters 15Ring Dips 15Back Extensions 1Prowler Push
November 8, 2012

Friday, November 9, 2012

Team WOD/Make-up day
November 7, 2012

Thursday, November 8, 2012

Lurong Living Paleo Challenge Benchmark WOD #2 “Christine”: (last on 9/26/12- compare your score!) 3 Rounds for time Row 500 Meters 12 Body Weight Deadlifts (scaled = 1/2 body weight) 21 Box Jumps 20/24″ (scaled 12/16″) “I did it!”
November 6, 2012

Warrior Dash Update!

The Date for Warrior Dash is February 2, 2013! The event is at the Triple Canopy Ranch in Lake Wales. The next price deadline is 12/31/12… The price goes up again after that date. We are signing up for the 1:00 PM wave. This is the perfect outing for we […]
November 6, 2012

Wednesday, November 7, 2012

15minute AMRAP 15Floor Wipers 65/95# 15Hang Power Cleans 65/95# 15Butterfly Sit-ups 25/35# Floor Wipers Video
November 5, 2012

Tuesday, November 6, 2012 – Election Day…

Lurong Living Paleo Challenge Benchmark WOD #1 Last on 9/18/12…Compare your score!   “Randy…a hero WOD!” 75 Power Snatches for Time RX Men: 75# RX Women: 55# Scaled Men: 45# Scaled Women: 30#
November 4, 2012

Monday, November 5th, 2012… Remember to sign up for classes online!

20Minute AMRAP 5Pull-ups 10 Push-ups 15Squats Run200 Meters
November 4, 2012

Movember?

  What do all of these guys have in common? A moustash! We all know that October is Breast Cancer awareness month but did you know that November is Men’s Health Awareness Month? “Movember” is a global movement! Click here  http://us.movember.com/about to learn more and to find out about the moustash […]
November 2, 2012

Saturday, November 3, 2012

20Minute AMRAP Run400 Meters 8 Pull-ups 8 Sumo Deadlift High Pulls 65/95#
November 1, 2012

Friday, November 2, 2012

Make-up Day/Team WOD
October 31, 2012

Thursday, November 1, 2012

3rounds for time 10Squat Cleans 95/135# 20Box Jumps 20/24″
October 30, 2012

Wednesday, October 31st, 2012 – It’s Halloween!!

Complete as many rounds as possible in 12 minutes of: 10 Pumpkins Tosses, 50′ Black Cat Scramble, 10 Bat Hangs, 50′ Zombie Sprint When finished…group Riverview Park Run! Come in costume if you like!!!  
October 29, 2012

Tuesday, October 30, 2012

5rounds for time 10Split Jerks* 5Muscle Ups** *Alternate legs each rep. Go up in weight each round **Sub 3 pull-ups and 3 ring dips each round  
October 28, 2012

Monday, October 29th, 2012

LuRong Tribute WOD 5 = “Letandre” 25 minute AMRAP Lt. Brian Scott Letendre died May 3, 2006, while conducting combat operations against enemy forces in Al Anbar province, Iraq. He was assigned to the Marine Forces Reserve’s Inspector and Instructor Staff, 1st Battalion, 25th Marine Regiment, 4th Marine Division, Plainville, […]
October 26, 2012

Saturday, October 27th, 2012

15minute AMRAP 20Push Press 55/75# 20Alternate Jumping Lunges 20Sit-ups Shopping this weekend? Be sure to plan for a ghoulish costume for our Halloween WOD on Wednesday!