Attention – This Saturday(January 16th) 6a Olympic Lifting class will be held at 7a, this week only!!! Make note!!!
Lurong Living/Letrono Resolution Revolution Challenge 2016 – If you have signed up for the nutrition challenge or are planning on signing up for it we will be doing measurements Saturday morning from 7-9am. There is a sign-up sheet on the community board. Please sign-up and reserve your time. We would like to get this taken care of Saturday, but if you absolutely cannot make it you will need to get with a member of “TRAMGI”, (Troy, Jamie, or Angi) and get your measurements done and entered into Lurong by the 25th of January.
Hey Ladies! Are you looking for a BRAND new Size 10 Womens Reebok Crossfit Compete Shoe? One of our newer members, Elyse, bought a 1/2 size too big and is looking to sell them, $175! If you are interested, post to comments and we can get you in touch with Elyse.
Dynamic Warm-Up – Mobility
A. E2MOM Two sets of:
Power Clean & Power Jerk x 10 reps @ 135/95, 115/75, 95/55
Rules: Pause for 1 second in the power clean receiving position, and pause for 1 second in the power jerk receiving position.
All reps must be performed as touch and go reps. * Choose weight wisely..
Two sets for max reps of: 30 seconds of Ground to Overhead @ 135/95, 115/75, 95/55
*Rest 90 seconds in between sets
Note reps achieved in each set.
B. For time:
25 Wall Ball Shots 30/20, 20/14, 14/10
25 Box Jumps 24″/20″, 20”/16”, 16”/12”
20 Wall Ball Shots
20 Box Jumps
15 Wall Ball Shots
15 Box Jumps
10 Wall Ball Shots
10 Box Jumps
*Scale weight, movements and reps as needed for progression and smooth speed through reps . Ask your coach for help.
Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
C. Five rounds for time of:
15 Hang Snatches (115/75 105/63 95/55lbs)
D. Four sets of:
Barbell Good Morning x 5 reps @ 2112
Rest as needed
Bulgarian Split Squats x 6 reps each @ 3111
Rest as needed