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