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Information you need to read.


Lurong Challenge starts 9/12 and ends 10/30... Read this for info...

The 2016 Lurong Living Championship Challenge combines diet, fitness, and accountability for the CrossFit community. It creates an unforgettable and interactive experience in which you put life-changing principles into daily practice. And you will have fun doing it. Our online platform is a proven system for improving body composition and performance. The Challenge gives you and your affiliate the structure, technology, motivation, education, competition, and accountability to see real and quantifiable results. Compete as an individual, and as an affiliate team against CrossFitters Nationwide and watch your goals turn into the new you.

The Challenge creates a competitive and supportive environment that fosters accountability, determination, focus, self-awareness, community, and results.

During the Challenge you will be earning points through a combination of requirements and achievements like tracking your diet, performing WODs, tracking personal goals, answering weekly lifestyle focus questions, trying new recipes, and ultimately making improvements in your body measurements, weight, and performance. See the Official Rules or How the Challenge Works page for more information specific to the 2016 Lurong Living Championship Challenge.

Athletes will record their results in the Challenge system. Affiliates will judge the WODS according to our standards, and validating the entries in the Challenge system.

Affiliates will also take before and after body measurements and weight which will be recorded by the athletes and validated by their affiliate. Throughout the challenge, athletes will be tracking daily diet compliance for each of the 6 time periods. The diet compliance is based on of 3 levels (Starter, Pro, Elite) and you be responsible for entering which diet level you fall under (or a Cheat) for each meal. See the 3 Diet Levels page for more details.

All Challenge WODs have 3 programmed Skill levels so you are sure to have an option that will be appropriate for you. This will challenge you to go farther, push harder, and dig deeper. It doesn't matter if you have any experience with the dieting or not. We will provide you with educational articles, nutritional tips, and recipes to help you establish a new lifestyle.

You'll never workout alone, CFS plans to have the Lurong workouts posted as the "WOD" prior to them needing to be validated. For validation, the workout will need to be completed at CFS. If you are looking for support in the diet area, ask Lo to add you to the "Paleo/Clean eating" Facebook page.

Go here for information, participants results, recipe ideas and to register!

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This weekend, Saturday, September 10th, Emily & Monica and Cindy & SyDDD are partnered up for Napa Valley's Femme Royal.

7:30am Athlete Check In

8:20am Athlete Briefing

8:55 Group Photo

9am First Workout

CrossFit Napa Valley

55 Enterprise Ct #6, Napa, CA 94558 (707) 603-9960

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WOD for 9/8/16

Hatch week 11, day 2

7 MIN LADDER BY 1'S DEADLIFT HANG SNATCH OVERHEAD SQUAT

75/55


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