September 15, 2014

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9.16.2014

Announcement: All Lurong Living Paleo Challengers; If you missed WOD #1 on Monday you can do it any time between now and the due date to enter which is the end of next week. We will be completing WOD #2 on Thursday and WOD #3 on Monday of next week! SWOD 3X4 (2 PUSH PRESS […]

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September 14, 2014

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9.15.2014

SWOD 3X10 BACK SQUAT @70% REST :60 BETWEEN SETS WOD 3 ROUNDS 1 MINUTE REST BETWEEN ROUNDS 10 MU 20 THRUSTERS 115/75 30 DU For those of you signed up for the Lurong Living Paleo Challenge you will need to complete this WOD. Lurong Living Paleo Challenge Benchmark WOD #1 13 Minute AMRAP: 10 minutes […]

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September 14, 2014

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9.14.2014 Coach Dan’s Sunday Spotlight

“WITHOUT CHALLENGE THERE IS NO CHANGE” Good morning CFTP, I love Sundays because it is the start of another week. No matter what happened the past week we can start anew every Sunday. This Sunday is especially special because it is the day before a lifestyle change. It is the day before the Paleo Challenge. […]

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September 12, 2014

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9.13.2014

Saturday Partner WOD In pairs, each of you will complete 10 rounds. While partner one is completing their round, partner two is hanging from the bar. For every time the hanging partner comes off the bar before the round is complete, each will complete 3 burpees at the end. Creativity is encouraged. 10 ROUNDS: 8 […]

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September 11, 2014

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9.12.2014

Thank you all for joining us in remembering all the lives lost in the 9/11 attacks. Remember to sign up for the Lurong Living Paleo Challenge that starts next week! We will be doing measurements Saturday morning at 11 AM. Check out details here!¬†http://lurongliving.com/challenge/ SWOD 3X3 OHS @ 80% 3X2 OHS @ 85% REST :60 […]

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September 10, 2014

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9.11.2014

SEPTEMBER 11, 2014 We dedicate this WOD to all those who lost their lives that fateful day 13 years ago. Not only to those individuals but all those who have lost their lives since defending our country from another homeland attack. May their lives always be remembered and reverenced. WOD 9/11 2001 METER RUN 11 […]

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September 9, 2014

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9.10.2014

SWOD -TABATA ABS -Movement review: KB Clean, KB Presses (Strict/Push/Jerk) WOD EMOTM for 16 minutes 5 Alternating KB Clean & Press (starting on Right Hand) 10 M Waiter Walk (Right hand) With remaining time complete as many jumping air squats. *Score is total number of Jumping Air Squats completed.

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September 8, 2014

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9.9.2014

SWOD 4X3 BTN SPLIT JERK @80% 3 SEC HOLD IN BOTTOM OF JERK WOD 8 MIN AMRAP 10 SNATCHES 95/65 5 HSPU 1 WALL WALK 2 MIN REST 8 MIN AMRAP 20M SLED PUSH 185/135 200 M RUN

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September 7, 2014

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9.8.2014

SWOD 2:00 MAX BACK SQUAT REPS @70% WOD 5 ROUNDS 20 PISTOLS 15 POWER CLEANS 95/65 COMP 135/95 10 BOX JUMPS

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September 7, 2014

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9.7.2014 Coach Dan’s Sunday Spotlight

Good Morning CFTP, Such a fun week this past week! Loved seeing our ladies letting loose on Friday night! You all made my week! I would like to thank JoAnn for heading up that event and to thank Coach Michelle and Coach Amber for training on Friday night. It looked like you all had a […]

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