Run
 
 




Toes To Bar

Burpees

Double Unders
 
 



Front Squats

Front Rack Kettlebell Carry

Sit-ups


The difficulty in serving everyone's needs in a group setting, is that there isn't enough time. Be efficient, don't waste the 5 or 10 minutes before the warmup, standing around chatting about the Buccos. Rather, work on one of your weaknesses...say flexibility. 
  • Grab a band or foam roll and mobilize your shoulders, hips or thoracic spine.
  • Stretch
  • Read (comprehend) the post on the white board (if that doesn't make sense...check the Beyond The Whiteboard post).
Post WOD: stretch and drink a FitAid
 
 




It starts by simply showing up. You don't need any experience lifting weights. Come alone or with a friend, you will feel at home and quickly become confident that you can do this. Simply make an appointment and we'll guide you down the path.





Power Cleans
 
 






EMOM
Thrusters
Toes to Bar


AMRAP
Famer's Carry
Planks
Supermans


 
 












Snatch Lifts
 
 










Bring running shoes and a beach towel in case of rain!
 
 












handstand push-ups
thrusters
knees-to-elbows
deadlifts
burpees
kettlebell swings

pull-ups

 
 










Gymnastics WOD (bring a small towel/rag)




Run
 
 
The 2014 Lurong Living
Paleo Challenge
starts September 15th.
The Whole Life Challenge An 8 Week
Game-Changing Lifestyle Revolution
Begins Sept 13th.
Last year we participated in the Lurong Living Paleo Challenge. Some of our members made phenomenal changes while others found it too hard to comply with (too many excuses). 

The Whole Life Challenge appears to be much easier to comply with, yet challenging enough to help you to eat better. It offers a 3 tier nutritional program, you decide which tier you'd like to utilize.

Bottom line: if you want better results, sign up for one or the other!