321go

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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: […]

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 […]