Monday 1-30-17

Week 3 of the Lurong Challenge and we need you all to keep your focus going forward. It’s very easy to get sidetracked but let this message be your motivation, stay focused, you can do this!

Also, we are aiming for our Fundamentals classes to get signed up for the Open, all 100% of you. Head to games.crossfit.com to get signed up!  

Finally, for everyone, we have RomWod (yoga for athletes) every Thursday that everyone, every class is available to come to. The times are 5:30am, 9am, 4:30 & 5:30pm for now. Be there to improve on your mobility and flexibility, you will only benefit. 

Swink Sweat 

10 Rounds of 1:00 on/:30 off

-Roll over Pikes (odd rounds)

-Goblet Box Squats (evens)

Tabata Row for Calories

Swink Fundamentals 

*this week we take a small break from squats, a recovery week, and truly start our focus into the body weight movements and Olympic movements as well. After next week, we will still Squat of course, but our strength focus throughout the Open will be improving those 2 things. 

Strength:

EMOTM :00-5:00

-4 Strict Chinups, C2B

-8 Pikes

EMOTM 5:00-10:00 

-8 Ring Rows, tough 

Lurong Living Challenge workout 3

7:00 AMRAP 

-5 Front Squats, RX (95/65) RX+ (155/115)

-7 Bar Facing Burpees 

Core:

-Accumulate 2:00-3:00 L-Sit

These past couple of days has us loving this weather…you MAY see a run soon…