Thursday, April 14, 2016

Wednesday, April 13, 2016
April 12, 2016
Friday, April 15, 2016
April 14, 2016

Thursday, April 14, 2016


Maya and Sydney ~ Sandbag Run!

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 River County
Teams of 5 are forming… Check out the link above for more information
Law Enforcement Torch Run for the Special Olympics ~ April 20th @ 9:00 AM
Start: Publix at 510 & 512, east to Powerline Rd., finish at Friendship Park
behind the Police Department. Multiple stops along the way…
Sebastian Charter Junior High ~ Super Hero Hustle 5K
Saturday, May 14th, 8:00 AM ~ Riverview Park


Pre-WOD: Run 100 meters forward + Run 100 meters backwards;
20 meters each: walking lunge steps, knee hugs, broad jumps;
2 x (:20 plank hold, :20 bar hang, 10 sit-ups, 10 hip extensions);
Piriformis stretch (see pic from Tuesday)

Post-WOD: Wall Squats/Hams, Foam Roll

4 Rounds…
Run 400 Meters for time

:30 Bar Hang
:30 Plank Hold
Rest 1 minute…

Post 400 Meter run times…



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