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April 13, 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
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
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
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
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
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
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 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 4, 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
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
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
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
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
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 […]