Reminder for next Saturday 1/27 we are hosting a potluck and workout to support Matt Newton! Please attend :) WOD for 1/20/18 AFTER WARMUP 1 ROUND 200M SPRINT 4 TIRE FLIPS 30 DU'S POST WOD SAME LURONG WOD #1 8 MIN AMRAP 8 BURPEE BOX JUMP OVER 30/24 8 POWER CLEANS 95/65 8 THRUSTERS

Interested in trying CrossFit, but didn't make our free week? Don't let that discourage you. You can always call or email (ljosephcfs@gmail.com) to come in and try a workout. Don't miss out on results that could be yours! Real RESULTS click here. WOD 1/19/18 PRESS/F SQUAT 3-3-3+ 8 MIN AMRAP 25 HSPU 50 SIT UPS 100 DU'S 50 PUSH UPS 25 T2B

Saturday January 27th at 9am, we would like to host a workout and potluck in support of our dear friend Matt "Newt" Newton. We are asking that you consider donating $5 to participate, however, more is always appreciated. (See below for current expenses). This is not mandatory and I know some have given online. For those who are not familiar, Matt started with CFS 5 years ago. He is a go-getter. Matt performs at the rate of some of the young dudes 10-15 years younger than him.

To help with your New Years Resolution Goals, and Lurong Challenge, the Body Fat Testing truck is coming back 2/21. Sign ups will be available this week - along with reading material. You can also check out the test by clicking here. WOD for 1/17/18 Bench & Back Squat 3-3-3+ 6 MIN AMRAP 2 STONES 2MU/ 2C2B-2PU

These two always make a good team... who will be your partner tomorrow? WOD for 1/16/18 Build weight. 24 MIN PARTNER AMRAP 4 SQUAT CLEANS 115/75 8 WALL BALLS 32 DU'S SWITCH EMOM (every minute on the minute)

WOD for 1/15/18 OHS/DL 3-3-3+ 10 MIN AMRAP 8 DL 95 6 H CLEANS 4 S2OH 100M RUN Kind reminder, please clean out belongings from cubbies and kitchen sink. All items left behind will be donated or thrown away.

STAGE 1: THE OPEN FIVE WEEKS - FEB. 22-MARCH 26 18.1- Feb. 22-26 18.2- March 1-5 18.3- March 8-12 18.4- March 15-19 18.5- March 22-26 Registration for the Open begins Thursday, Jan. 11, 2018. The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. Anyone aged 14 or older can compete. All you have to do is sign up at Games.C

If you haven't picked up your pull over or zip up sweatshirt; please do :) WOD for 1/1/18 PRESS/F SQUAT 5-5-5+ 8 MIN CAP 1000M ROW 100 DU MAX PUSH UPS

WOD for 1/11/2018 20 MIN FOR SNATCH COMPLEX: PULL FULL OHS G I JANE 100 BURPEE PULL UPS

NEXT TIME YOU ARE AT THE GYM, PLEASE LOOK THRU THE CUBBIES! There are quite a few sweatshirts, hoodies, water bottles and items left behind. One long sleeve I know has been there for at least 3 months. I am asking for the cubbies to be cleaned out by 1/15; at which point, clothes will be donated to those in need. Same for kitchen items. There are cups, tupperware and dishes in the sink that have not been claimed. Pretty please collect so the cubbies and kitchen don't look mes