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Bootcamp – Thursday – 01/07/16

Chipper! For Time:
750m row
25 pull ups (scale to ring rows)
25 Burpees
25 OH plate walking lunges (total steps) 35/25
25 goblet squats (53/35)
25 OH plate walking lunges (total steps) 35/25
25 burpees
25 Pull ups
800m run
(if large class switch order of Run and Row)

CLICK HERE to sign up for Nutrition Challenge

WOD – Wednesday – 01/06/16

WOD – Wednesday – 01/06/16
A) Tabata; Russian KB swing; 70/53
B) AMRAP 18:
Run 100m
13 Toes-to-bar
7 Burpee
1 Power clean 205/135

!!!! Lurong Living Nutrition Challenge starts January 18th! CLICK HERE for details!

Bootcamp – Wednesday – 01/06/16

5 RFT:
200m sand bag run (scale to medball carry if nec)
12 Box Jump overs (24/20)
16 WBS (20/14)

!!!Our next Nutrition / Resolution Challenge starts January 18th. CLICK HERE for details!!

Lurong Living Nutrition Challenge

Lurong Living Nutrition Challenge

Our next Nutrition / Resolution challenge starts on January 18th! 

All you have to do is sign up on line to this nation wide challenge. All the research and ground work has been done, which means no guess work for you. They provide you with a 5-week meal plan with weekly shopping lists and food prep instructions. You will also receive their community recipe book which features more than 50 recipes submitted by athletes just like you who have competed in last year’s Resolution Challenge.

There will be an initial measurement and weigh-in done at the box during the first week of the challenge.

CLICK HERE for additional details and to register for the challenge. You will also be prompted to choose your affiliate so that you are part of our team!

Bootcamp – Tuesday – 01/05/16

Bootcamp – Tuesday – 01/05/16
A) Stretch and review running pose style techniques
B) FOR TIME: 25 minute time cap. Scale accordingly
800m Run
40 Burpees
40 abmat sit ups
400m run
20 Burpees
20 abmat sit ups
200m run
10 Burpees
10 abmat sit ups
100m run
5 Burpees
5 abmat sit ups
C) 3 sets 1 min plank hold / 1 min rest

WOD – Tuesday – 01/05/16

3 RFT
25 wallball
25 SDLHP; 75/55
25 pushups
25 calorie row
25 push press; 75/55
run 100m

WOD – Monday – 01/04/16

WOD – Monday – 01/04/16

Back to the Grind!!!

A) FOR TIME:
30 thrusters; 115/75
30 burpee over bar
30 clean and jerk; 115/75
30 box jump overs; 24/20
B) 3 sets (done on your own)
30-60 seconds side plank; no rest between sides

Bootcamp – Monday – 01/04/16

Back to the grind!!!! Remember 7pm & 8pm Bootcamp today!

AMRAP 20:
4 Pull Ups
8 Push Ups
12 Air Squats

WOD – Thursday – 12/31/15

WOD – Thursday – 12/31/15
For Time:
run 400m
21 back squats
21 pullups
15 front squats
15 pullups
9 OH squats
9 pullups
then.. on same clock
run 400m
21 deadlifts
21 HSPU
15 power cleans
15 HSPU
9 hang power cleans
9 HSPU
            All barbell movements done with same weight. RX= 135/95 RX+ = 155/105 and c2b

LAST CLASS today is 5PM. We are closed on New Years Day. HAPPY NEW YEAR!

Bootcamp – Thursday – 12/31/15

Bootcamp – Thursday – 12/31/15

Next week evening Bootcamp classes will be at 7pm & 8pm (monday-Thursday). 6pm on Friday.

A) EMOM 9
Min 1: 15 Russuan Twists with medball
Min 2: 45 second front plank
Min 3: 30 Mountain climbers
B) For Time:
400m Run
21 Air Squats
21 Push-ups
21 Wallballs
21 Situps
21 Goblet Squats
200m Sandbag carry
21 Goblet Squats
21 Situps
21 Wallballs
21 Push-ups
21 Air Squats
400m Run

Last class today is 5pm. We are closed tomorrow. HAPPY NEW YEAR!

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Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 702-4844

Boynton Beach Location

975 Gateway Blvd. Suite 106
Boynton Beach, FL 33426
Phone: (561) 702-4844

West Palm Beach Location

512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844