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

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 - whateve

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.

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 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

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

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 wi

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

Wod for 2/19/18 5 ROUNDS 15 WALL BALLS 15 BOX JUMPS 24/20 15 DEADLIFTS 115/75

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