This Saturday we’ll have another “Try CrossFit” free class at 10am–spread the word to peeps you know! (Will still have Oly lifting).
Don’t miss the Lurong Summer Challenge! Join other LCF peeps on the 5-week quest to better nutrition and fitness benchmarking. Early-bird pricing ends tonight.
a. Bar muscle up / kipping technique (practice stringing them together)
b. 3-5 rounds (18 min cap)
– 200m run
– 3 bar muscle ups (6 pull ups, 8 push ups)
– 10 box jumps (24,20)
– 100 m single arm overhead carry (53,35) switch at halfway mark
6am
Rob R
Jay
Katie
Kyle
Rochelle
Kam
9am
Justin
Sy 15:52 30#
Michelle
Doray
Ryan 15:37 53#
Saghar
Em
4pm
Tara
Jeff 4+8 (44#)
Heidi
Cheryl
5pm
Tatiana 5 (18 minutes)
Clayton
Sue
Darren
Michael
6pm
David
7:30pm
Tiffany