Monday, April 25, 2016

Saturday, April 23, 2016
April 22, 2016
Lurong Challenge… Sunday (5/15) is the Last Day to Register!
April 24, 2016

Monday, April 25, 2016

Ellen Collage

Ellen Strong!
Farewell to our Good Friend… 
We will see you in November!

The Lurong Living Summertime 5-Week Challenge
 begins on May 16th.


Zero Dark Thirty Memorial Weekend Fund Raiser at Orchid Island CrossFit
All proceeds go to the Veterans Council of Indian River County

Teams of 5 are forming… Check out the link above for more information

Sebastian Charter Junior High ~ Super Hero Hustle 5K
Saturday, May 14th, 8:00 AM ~ Riverview Park
Registration sheets are on the table…


Pre-WOD: Jump rope 3 minutes + Dynamic Calf Stretches x 20;
HQ Warm-up + Supine Scorpion

Skill: The GHD Sit-up – Focus on the leg drive!
Do sets going only to parallel first to practice the leg drive,
Then progress to the full GHD sit up as you are able.
Beginners should always use a spotter!
The Power Clean ~ warm-up to your working weight

Post-WOD: Band-assisted Hamstring/Quad Stretches

WOD for Time:
Run 800 Meters
:30 Handstand Hold
10 Power Cleans 95/135#
Run 600 Meters
:30 Front Support Hold
10 Power Cleans 95/135#
Run 400 Meters
:30 Handstand Hold
10 Power Cleans 95/135#
Run 200 Meters
:30 Front Support Hold
10 Power Cleans 95/135#
Run 100 Meters


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