Monday 1-16-17

We hope everyone is safe in this crazy storm we had and the surrounding areas. If you or anyone you know needs any help, please comment on this post so we can spread the word. 

Now, today starts 2 things:

(1) The Lurong Living Challenge kicks off today!  Didn’t sign up?!  No worries, you can still use today as the beginning of 5 weeks of better, cleaner eating for you and your family. Need help, ask one of us at the gym and we can steer you in the right direction. 

(2) The constant asking of “Did you sign up for the Open yet?!”  Just go ahead and get your booty signed up at games.crossfit.com and we can stop asking!  😉

For anyone signed up for the LLC, we have the first benchmark test today. There are 3 weights/workout versions for you to do and it will the Fundamentals workout today. 

Swink Sweat 

6×4:00 Rounds

-400m Run 

-16 DB Snatches, alt.

-8 Burpees 

Swink Fundamentals 

-Hip Mobility 

Strength:

-3×3 Tempo Back Squats @75%, 24×2

Lurong Living Benchmark 1

10:00 AMRAP 

-15 Snatches, RX (95/65) RX+(115/75)

-20 Deadlifts 

-25 Box Jump Overs, RX (24/20) RX+(30/24)

-20 Hand Release Pushups 

-15 Thrusters 

Looks like we’ll be carrying a new, more affordable protein soon….oh and it tastes awesome too!