Karen meets Annie

I’m not sure we like these girls separately, let alone mixed together. I guess we will see what we think after.... WOD for 1/31/2019 LURONG WOD 3 KAREN MEETS ANNIE 50-40-30-20-10 WALLBALLS DOUBLE UNDERS WALL SIT UPS

Wednesday

Wod 1/30/2019 20 MIN TO FIND  1RM HANG CLEAN TEAMS OF 2 18 MIN AMRAP PARTNER 1- 100M FARMER CARRY 55/35 DB OR KB PARTNER 2- AMRAP OF 15 SQUATS 12 HANG CLEANS 75/55 9 S2OH SWITCH ON FARMER CARRY RETURN Score is the AMRAP 15/12/9 - no score for farmers carry. Extra Credit on your own - MAX  EFFORT 20 MIN FOR Back squat – work up to a 3rm 8 MIN EMOM (ALT) Straight leg deadlifts 8 GHD sit-ups 15

Bring your gently used shoes to CFS

Help Nick Banovitz’s send his daughter to Washington DC!! Wod for 1/29/19 Spend 10-15 minutes working on a GOAL for 2019! Muscle up progressions, pull ups, HS etc... 16 MIN AMRAP 200M RUN 12 BURPEES JUMPING ONTO PLATE

For Newt

Thank you to everyone who participated yesterday. We still have the raffle going on. Buy a ticket between now and 2/1 evening classes. Drawing is 2/2 at 9am. I’m happy to announce we sent Newt home with $1,000 yesterday and we have more to give after the raffle ♥️ This picture warms my heart. It is a reminder that it’s not just about working out, the white board or who wins ... we have an amazing community of people. I get to call you all friends. WOD for 1/28/19 Max Effort 20 MIN FOR Close grip bench 6" – up to a 3rm 8 MIN EMOM(ALT) Barbell rows 8(PALMS UP) matador Dips 12 10 MIN AMRAP 8 DEADLIFTS 135/95 6 POWER CLEANS 4 SNATCHES 2 BAR MUSCLE UPS

No regular classes Saturday. Fundraiser for Newt. Heats posted yesterday.

Please review yesterday’s post for heat information. Reminder potluck to follow. Raffle tickets for sale, drawing 2/2/19 (whiskey). Any and all donations for Newt can be turned in tomorrow or Saturday. WOD for 1/25/19 8X 2+1 EVERY 60-90 SEC Box BACK squats 55% x 2 Speed deadlift 75% x 1 THEN 8 MIN EMOM(ALT) Glute ham raises 8 KB TWISTS 20 6RDS 3 CHEST TO BAR PULL UPS 6 OVERHEAD SQUATS 115/85 THEN 30 HANG CLEANS

LOOKING FORWARD TO SATURDAY

First and foremost, thank you to everyone who has signed up to participate in our in-house comp to support Matt Newton. Below is a general idea of how the morning will run. Of course, everything is subject to change should we need to push out times or a heat for any reason. 8am the gym will open 8:40 we will brief 9am first heat. Heats and teams are as follows: Scaled Women Steph and Fabe Monica and Josie Jessica Stemmer and Megan WOD 1 9am, WOD 2 10:15, WOD 3 11:30 Scaled Men Dan and John C Josh and John O JT and Joe Dirt Bart and Big D WOD 1 9:15, WOD 2 10:30, WOD 3 11:45 RX Women Cindy and Emily Irma and Jessica Ching Lo and Syddd Brandi and Kasey WOD 1 9:30, WOD 2 10:45, WOD 3 12:00 RX M

Any coach can sell you a ticket (or more than 1!)

Win this delicious bottle of whiskey (retail $800-$1000). A pour of this is just over $100 at a restaurant. We are raffling it off, thanks to Coach Hack and Dale. ALL the money goes to Newt. Tickets are $20 each, drawing will be 2/2/2019. Wod for 1/23/19 15 MIN FOR CLEAN COMPLEX: POWER CLEAN FULL HANG CLEAN 2 FRONT SQUATS 4 ROUNDS 1 MIN SDLHP 75/55 30 SEC REST 1 MIN S2OH 75/55 30 SEC REST 1 MIN DOUBLE UNDERS 2 MIN REST Extra record (on your own) 15 MIN FOR Bench Press – work up to 85% of 1RM THEN 12 MIN EMOM OF ROW FOR CALS 20/15 STRICT presses 8

Tuesday

Wod 1/22/19 20min 1RM Max Height Box Jump 4 RDS 25 FT HANDSTAND WALK (5 WALL WALKS) 30 LUNGES 35 PIKE SIT UPS 200M RUN

Regular hours

Wod for 1/21/19 8 MIN EMOM(ALT) Glute ham raises 8 KB TWISTS 20 MLK DAY 63 CLEANS 95/65 64 WALL BALLS 64 PULL UPS 65 KB SWINGS 1.5/1 68 FRONT SQUATS

Saturday

Wod for 1/19/19 GS 24 MEMORIAL WOD 4 RDS (45 MIN CAP IF NEEDED) TEAMS OF 2 PARTNER 1 RUNS 800M PARTNER 2 50 WALLBALLS When BOTH ARE DONE 50 (EA) ALT BURPEES THEN 50 PULL UPS (SPLIT) ALT WHO RUNS/WALLBALLS EA RD

Friday

Regular hours on Monday. WOD FOR 1/18/19 8X 2+1 EVERY 60-90 Box BACK squats 50% x 2 Speed deadlift 70% x 1 THEN 8 MIN EMOM(ALT) Glute ham raises 8 KB TWISTS 20 5 RDS 200M ROW 20 PUSH UPS 10 MIN CAP .

Thursday

Join the fun!!! Please consider signing up and/or making a donation!!! Workouts are on Sundays post. WOD for 1/17/19 20 MIN TO REVIEW MOVEMENTS BUILD TO A 1 HEAVY COMPLEX OF POWER CLEAN 2 FRONT RACK LUNGES 1 SHOULDER 2 OVERHEAD LURONG BENCHMARK 9 MIN AMRAP 8 BAR OVER BURPEES 7 CLEANS 6 FRONT RACK LUNGES 5 SHOULDER TO OVERHEAD RX AND MASTERS LEVEL 3 135/95 LEVEL 2 95/55 LEVEL 1 65/45

Wednesday

Did you sign up??? Newt workout 1/26 9am to 12(ish). Same sex partners. RX or scaled. See previous post for workouts. 1/16/19 12 MIN ALT EMOM 1)PLANKS 2)20 SIT UPS 3)20 AIR SQUATS FOR TIME: 15-12-9-6-3 BODY WEIGHT BACK SQUAT FROM THE GROUND HSPU 20 MIN FOR– Max Effort Bench Rack Press – work up to a 1rm - Try to beat previous cycle's pr THEN 8 MIN ALT EMOM DUMBBELL rows x 8 STRICT presses x 8

Tuesday

Wod 1/15/19 25 MIN TO FIND 1RM SNATCH 15MIN AMRAP: 5 KB SNATCHES LEFT ARM 2/1.5 5 KB SNATCHES RIGHT ARM 100M RUN

SATURDAY JANUARY 26

Announcement - Saturday January 26 CFS is hosting an in house competition from 9-12(ish). Three workouts. Same sex teams. RX and Scaled. We are asking $30 per team; however if you’d like to give more or just make a donations - that would amazing, because 100% of the proceeds are going to Matt Newton’s fight against CANCER. Potluck to follow the event. WOD 1: RX MALE: 100 CAL ROW (EACH MUST PERFORM 25 CAL MIN.) 100 BURPEES OVER THE ROWER. RX WOMEN AND SCALED MEN: 75 CAL (EACH MUST PERFORM 20 CAL MIN) 100 BURPEES OVER THE ROWER (SCALED MEN DO NOT JUMP OVER THE ROWER) WOMEN SCALED: 60 CAL ROW (10 CAL MIN) 75 BURPEES WOD 2: COMPLEX- HIGH HANG CLEAN, HANG CLEAN, CLEAN WOD 3: 1 PERSON WORKING AT A

Saturday

Wod 1/12/19 20min to find 1RM clean 16 MIN AMRAP 5 C2B PULL UPS 15 SIT UPS 40 DU'S

Friday

WOD FOR 1/11/19 8X 2+1 EVERY 90 Box BACK squats 45% x 2 Speed deadlift 70% x 1 THEN 8 MIN EMOM(ALT) Glute ham raises 8 Hanging leg raises 15 8 MIN AMRAP 6 PUSH PRESS 95/65 4 HANG CLEAN 2 FRONT SQUATS

This weekend

Looking for something to do 1/12? Support Josie and John at Interchange participating in Crush Games. First heat is 8:30. Wod for 1/10/19 15 MIN TO BUILD TO A 3RM SNATCH BALANCE 400M RUN 10 OVERHEAD SQUATS 115/85 400M RUN 10 FRONT SQUATS 400M RUN 10 OVERHEAD SQUATS 400M RUN 10 THRUSTERS

Wednesday

Wod 1/9/19 15 MIN ALT EMOM 1)HANDSTAND WALK OR 3 WALL WALKS 2)35 DOUBLE UNDERS OR 45 SINGLES 3)50 SEC FLUTTER KICKS 15 MIN TIME CAP 100 CLEAN & JERKS 115/75 3 BURPEES EMOM ExtraCredit 20 MIN FOR– Max Effort Bench Floor Press work up to a 1rm - Try to beat previous cycle's pr THEN 8 MIN ALT EMOM DUMBBELL rows x 8 STRICT presses x 8

Lurong Challenge starts 1/14

The Resolution Challenge creates an interactive community experience which equips you and creates lasting transformation. Get fit, have fun, and unlock your true potential! Click here to join the 5 week long competition - read information on the program and how it works!! If you lack self motivation. If you don't know what to eat, how much etc... this is for you. The entire program even tells you what to each, what to buy and what to make! Easy PEASY! You have no excuse. WOD for 1/8/2019 20 MIN TO FIND 1RM BENCH PRESS 3 ROUNDS 5 TOE 2 BAR 10 RING DIPS 15 DOUBLE UNDERS THEN 3 ROUNDS 2 MUSCLE UPS 4 HANDSTAND PUSH UPS 8 KETTLE BELL SWINGS 2/1.5

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