THIS SATURDAY

THIS WEEKEND MONICA IS COMPETING IN HER FIRST BENCH AND DL COMPETITION IN HE RAW CATERGORY... WISHING YOU LUCK THIS WEEKEND IN CHICO!! WE ARE ALL SO PROUD OF YOU FOR SETTING A GOAL AND GOING AFTER IT! WOD FOR 2/28/2018 HIGH HANG SQUAT CLEAN 2-2-2-2-2 8 MIN AMRAP. 100 M RUN 10 OH SQUATS 115/75 100 M RUN 20 WALL BALLS

STAY THE COURSE; DON'T JUMP OFF YOUR DIET

If you missed the Body Fat Testing truck last week he is coming back JUNE 13. This is perfect if you tested but don't have a comparison. This means you can take a week or two off from Lurong, then get your barrings back and be ready for June. This is a great opportunity for those that need focus... IE committing to June means I am going to stay clean eating through the Open. Or for some it might mean wanting to get in "bikini" mode for Summer. Whatever it is for you - whatever diet - eliminating processed foods, paleo, zone, keto... If you need insight to Paleo or Zone, email me (Lo) at LJosephCFS@gmail.com and I might have some meal plans/options for you in preparation for the next testing.

Monday 2/26

Don't forget to enter your score by 5pm Monday 2/26. WOD for 2/26/18 WEIGHTED PULL UPS 3-3-3-3 3 ROUNDS 400 M RUN 21 SUMO DL HIGH PULL 75/55 12 BAR OVER BURPEES.

Saturday

WOD for 2/24/2018 HIGH HANG SNATCHES 2-2-2-2-2-2 12 MIN AMRAP 5 C2B 10 THRUSTERS 75/55 200M RUN

18.1

18.1 Please review standards and modifications for scaling, masters and masters plus. Wod for 2/23/18 18.1 - “Row Your Boat Off" 20-min. AMRAP of: 8 toes-to-bars 10 DB hang clean and jerks (50/35 lb.) 14/12-calorie row Remember it is the registered atheletes responsibly to enter their score. Validation will be done regularly, but not immediately. If you have questions emails Lauren at ljosephcfs@gmail.com

Nice job Joanne

Joanne showing us age is nothing but a number!! 95 for 3 on her jerks today!! WOD for 2/22/2018 25 Min AMRAP 20 THRUSTERS 95/65 5 MU 10 OH LUNGES 95/65 50 DOUBLE UNDERS 20 SIT UPS

Congratulations Ken!

Please do not forget your body fat testing appointment times tomorrow. I couldn’t be anymore grateful than I was last night. Receiving the Firefighter of the year award is very humbling. Many other firefighters that I work with are just as deserving. Also received a letter and two tickets from Disneyland Resort for working the wild wires last year. I am thankful for all my family and coworkers of Suisun district have done and continue to do for me. I could have not done it with out their support. Everyone has impacted my life and inspired me to be a better person; from probationary firefighters all the way up to the chiefs and commissioners. I have learned a lot from these people, not just i

Tuesday

Wod for 2/20/18 10 MIN TO WORK ON HANDSTAND WALKING /PUSH UPS/ OR PLANKS WITH SHOULDER TAPS 4X20 20 MIN AMRAP 50 CAL ROW. 30 PUSH UPS 50 DOUBLE UNDERS 30 GHD SIT UPS 400M RUN 30 PULL UPS

The open is coming

The Open starts next Friday, and just as a reminder, the workout will be every Friday's workout of the day. You can come any time to do the workout at a regular scheduled class time - 5/6/7/10am or 430/530/630pm. Don't forget your body fat testing appointments Wednesday 2/21. If you are interested, there are still spots available. Pay the day of. WOD for 2/17/2018 LURONG WOD #1 RETEST 8 MIN AMRAP 8 BURPEE BOX JUMP OVER 30/24 8 POWER CLEANS 95/65 8 THRUSTERS

Ray is a stud.

Ray doing all the gymnastics work unbroken!! If you missed today, give it a try sometime. Nice job Ray! Congrats to Ben, Nick and Nate for also doing it unbroken this morning. WOD for 2/16/2018 PRESS/F SQUAT 5-3-1+ 5 MIN AMRAP 5 AXLE DEADLIFTS 225/155 10 RING DIPS

THURSDAY

WOD for 2/15/2018 20 MIN AMRAP 2 BAR MUSCLE UPS 2 C2B 2 PULL UPS 2 TTB 10 OVERHEAD SQUATS 115/85 200M RUN

Check list for the open.

Athlete Checklist Get a CrossFit ID. If you’ve registered for any seminars or participated in the Open before, you will already have a CrossFit ID, which consists of an email and a password. Register. Go to Games.CrossFit.com and click “sign up.” Be sure to use the same email and password you’ve used before so your record isn’t spread among multiple accounts. Sign the waiver and pay US$20. Read the Rulebook. Know and understand the game you’re planning an don’t miss details. Fill out your athlete profile. Take some time to share some information about yourself—CrossFit reads bios when considering story coverage. Coordinate times to perform workouts. Make any necessary arrangements (find a re

NO ONE SKIPS MONDAY!!!

0600 HAVING FUN WOD for 2/12/18 OHS/DL 5-3-1+ 3 ROUNDS 4 DEADLIFTS 225/155 8 GOBLET SQUATS 1.5/1 32 DU'S

SATURDAY

WOD FOR 2/9/2018 LURONG WOD #4 13 MIN CAP 50 CAL ROW BUY IN THEN 4 ROUNDS OF 10 OHS 115/75 10 TTB

BEN PR'S HIS CLEAN AND JERK

WOD FOR 2/9/2018 PRESS/F SQUAT 3-3-3+ 50 BOX JUMPS 24/20 25 TOE 2 BAR 50 WALL BALLS 25 RING DIPS 50 WALL BALLS 25 T2B 50 BOX JUMPS FYI SPECIAL MORNING COACH TOMORROW. WHO COULD IT BE?! DON'T TAKE HER SIDE EYE PERSONAL. IT JUST EAAAAARRRRRLLLLLLLLLLY FOR HER :)

7AM

My 700 crew!! #NEVERTOOOLD WOD for 2/8/2018 20 MIN TO FIND 1RM CLEAN AND JERK 10 MIN CAP 30 CLEAN AND JERK 95/65 8 BURPEES OVER BAR 20 C&J 135/95 8 BURPEES OVER BAR 10 C&J 185/125 8 BURPEES OVER BAR MAX C&J TILL CAP 225/155

SO close lol

WOD for 2/7/2018 BENCH/SQUAT 3-3-3+ 8 MIN AMRAP 100M RUN 25 DU'S

ARE YOU REGISTERED?

Starts Feb 22 - ARE YOU REGISTERD. WOD for 2/6/18 4 ROUNDS ROTATE EMOM PULL UPS RING DIPS OH SQUATS 45/35 SIT UPS REST SCORE IS TOTAL REPS

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