October 15, 2012

Tuesday, October 16th, 2012

15minute AMRAP 2Rope Climbs 20Wall Ball Shots 14/20# Run200 Meters
October 13, 2012

Monday, October 15th, 2012

Lurong Paleo Challenge Performance WOD #3 7 Minute Diane Ladder (1,1- 2,2- 3,3….) Total Reps-Men’s Rx- 225 lb Deadlift, Hand Stand Push Ups -Men’s Scaled- 155 lb Deadlift, Hand Release Push Ups-Women’s Rx- 155 lb Deadlift, Hand Stand Push Ups -Women’s Scaled- 105 Deadlift, Hand Release Push UpsMovement Standards = […]
October 12, 2012

Saturday, October 13th, 2012

20minute AMRAP 10Med Ball Cleans 14/20# 20Walking Lunge Steps 10Tire Flips 200Meter Run
October 11, 2012

Friday, October 12th, 2012

Make-up Day/Team WOD
October 10, 2012

Thursday, October 11th, 2012

“DT”, In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. 5rounds for time 12Deadlifts 110/155# 9Hang Power Cleans 110/155# […]
October 9, 2012

Wednesday, October 10th, 2012

5rounds for time 100′Broad Jump- (3 Burpees after 5) 30Double Unders
October 8, 2012

Tuesday, October 9th, 2012

15Sets 1Power snatch 5Overhead Squats Work with a partner. Start light and add weight. Run 400 Meters when finished… 
October 7, 2012

Monday, October 8th, 2012

8minute AMRAP MaxPull Ups*   8minute AMRAP 10Wall Balls 14/20#  10Sit-ups *Lurong Living Paleo Challenge Performance WOD #2 = 8 Minute AMRAP of Max Pull Ups: Men’s Rx– 8 Minute AMRAP Max Pull Ups with 6 UNBROKEN attempts Men’s Scaled– Max Pull Ups with 2 ½ Resistance band (60-150lbs of […]
October 5, 2012

Saturday, September 6th, 2012

4rounds for time 10Hand-Release Push-ups 10Dumbbell Snatches 25/35# 20 Weighted Sit-ups 25/35# 100Meter Waiter’s Walk 25/35#
October 4, 2012

Friday, September 5th, 2012

Make-up Day/Team WOD  
October 3, 2012

Thursday, October 4th, 2012

15minute AMRAP 10Kettlebell Swings 35/50# 10Box Jumps 20/24″ 10Ring Dips                                        
October 2, 2012


[thermometer raised=220 target=250 height=320px align=left] HEY TREASURE COAST CROSSFITTERS! The final results are in! Congratulations to all! 202 total pounds lost! The meter shows the collective weight loss (lbs) from our team. Weight loss isn’t necessarily the primary goal, but it certainly doesn’t hurt to see such outstanding progress to […]
October 2, 2012

Wednesday, October 3rd, 2012

1round for time 15Thrusters Run 200 M 20Thrusters Run400 M 30Thrusters Run800 M
October 1, 2012

Tuesday, October 2nd, 2012

Angie 100Pull-ups 100Push-ups 100 Sit-ups 100Squats
October 1, 2012

October Announcements!

Beginning October 4th we will be offering a 7:00 AM class daily, Monday through Friday. If anyone would be interested in a 6:00 AM class please let us know. Other suggestions for new class times are welcome! We are now offering Coconut Water ($2.50) and Regular Water ($1.00) for sale […]