November 14, 2012

Thursday, November 15, 2012

30 Thrusters 55/75#, 3 Rope Climbs, 20 Thrusters 55/75#, 2 Rope Climbs, 10 Thrusters 55/75#, 1 Rope Climb                                  
November 13, 2012

Wednesday, November 14, 2012

Complete 21-15-9 rounds of: GHD Sit-ups, Pull-ups. Run 400 Meters after each set  
November 12, 2012

Tuesday, November 13th, 2012

“JJ” a Hero WOD: 10Rounds for Time 1-10Squat Cleans 85/115# Alternate With 10-1Hand Stand Push-ups   U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was […]
November 11, 2012

Monday, November 12, 2012

Lurong LivingPaleo  Challenge Benchmark WOD #3: 5 Rounds for time: 20 Burpees 20 Kettlebell Swings 25/35/53# Compare to 9/24/12…
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″