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Lurong Living Challenge 2014

Hylete PROMO Code “CFMichiana25”


Links I Love - Nutrition and Fitness Information

Upcoming Events

Trainer - Carole Turnbo


Labor Day Hours Announced
Be who you are and say what you feel because those who matter don’t mind…...
Why I love CrossFit….need I say any more than this does?
Love. Joy. Peace. Patience. Gentleness. Kindness. Self Control.
Oops, I almost forgot….
“Do you not know that your body is a temple of the Holy Spirit…
A little nutrition humor….
“He gives power to the faint, abundant strength to the weak…
Don’t make exercise a half-hearted endeavor!
Hate is too easy.  It take courage to love….
The world moves at such a rapid rate that waiting to implement changes…
Please note a few schedule changes coming up….
Never quit.
That workout SUCKED!! Can’t wait to go back tomorrow!
This really happened…....
Strength doesn’t come from winning….
Skinny girls look good in clothes..Fit girls look good naked!!!
It’s never too late to be what you might have been!
I may not be there yet, but I’m closer than I was yesterday….
Obsessed is the way the world describes people who are dedicated!!
Do something today that your future self will thank you for.
Work hard.  Live fit.
You were made to be courageous…..
Check your EGO at the door.
Listen, Listen, Listen & then ask strategic questions.
Breathe deeply and appreciate the moment.  Living in the moment could be the meaning of life.
Your outlook on life is a direct reflection of how much you like yourself.
And the winners are…..
I praise you because I am fearfully and wonderfully made;
TODAY we do what others WILL NOT,  so that

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Testimonial - Athlete Profile:  Jonnai Mauch

Labor Day Hours Announced

Friday: 8:30 am CrossFit only
Friday: 6-8 pm Lurong Challenge Meeting
Saturday: 7:30 am Super Strength
Saturday: 8:30 am Mobility
Saturday: 9:00 am Competition Team
Sunday: CLOSED
Monday: 8:00 am and 9:30 am classes only - closed for evening hours.

Please let me know if you have any questions in regards to the schedule.

CrossFit Classes
Thursday August 28, 2014
515, 830 am and 430, 600 pm


@ 3,2,1, GO 5 @ 50%
60 seconds 3 @ 60%
2.5 minutes 2 @ 70%
4 minutes 1 @ 75%
6 minutes 1 @ 80%
8 minutes 1 @ 85%
10 minutes AMAP @ 90%


10 Min AMRAP:

100 M Sprint
100 M Jog

Endurance @ 7:00 pm
Rumor has it Triple3 is making another appearance?!?!?



Be who you are and say what you feel because those who matter don’t mind…...

and those who mind don't matter. Dr. Suess

Yummy - Green Eggs and Ham
Speaking of yummy food this Friday we will have our Lurong Informational meeting at 6:00 pm at the gym. We will be measuring and weighing in for the challenge as well as covering all the rules of the challenge. We currently have 23 athletes signed up for the challenge. It's not too late to get yourself in on the action. Lurong officially starts on Monday September 15.

CrossFit Classes
Wednesday August 27, 2014
515, 830 am and 6, 7 pm


6 Intervals of:

5 handstand push-ups
10 pistols, alternating
15 pull-ups
12 Deadlift 155/100
9 Hang Power Clean 155/100
6 Push Jerk 155/100

Rest 2 minutes



Why I love CrossFit….need I say any more than this does?

CrossFit is FAMILY!!

That's all there is too it. Monday in the heat of a 30 minute WOD, I look over and see Chamryn sitting in the dip station holding up this sign for her mommy and daddy who are wodding right beside me. I mean really - how would you explain to someone why you love CrossFit?!?!? Look at the message they are sending to her. Mommy and daddy do fun things together. Mommy and daddy want healthy bodies so they can take care of you. I could go on and on.....without words they are speaking to their child and she gets it!!!

You want your child to learn good pray in front of teach them teach them to exercise and they grow up to be God loving, friendly, healthy adults. That is all!!

With that said!!1 This beautiful woman is celebrating her first of many 29th birthday's today!!! Ashley has decided that on this official day of her 29th birthday that she will now on and forever more be 29!! Ashley, need I elaborate on what you bring to the gym each and every day!! We super duper love you as our one and only CFM Ashley!!! We hope your day is filled with all sorts of awesomeness!!

CrossFit Classes
Tuesday August 26, 2014
4:30 pm CrossFit
5:30 pm Mobility
6:00 pm Competition Team

100 Burpees for time

EMOM including the 1st before the burpees:

3 Thruster 135/95lbs & 3 T2B

There will be a 15 minute time limit put on this.



Love. Joy. Peace. Patience. Gentleness. Kindness. Self Control.

I would like to wish a very happy birthday yesterday to Stacy and Frances. We hope you had an awesome birthday and all of your dreams come true this year!!! Hopefully you made some wishes and blew out some candles on your birthday cake!!

CrossFit Classes
Monday August 25, 2014
515, 830 am and 430, 6,7 pm


30 minute EMOM

1st minute – Row 250/200m
2nd minute – 7 Toes to bar, 7 HSPU
3rd minute – REST



Oops, I almost forgot….

CrossFit Classes
Sunday August 24, 2014
10:30 mobility
11:00 skills and thrills


Push press


Hero WOD Jack

Amrap in 20

10 Push press 115/75
10 kb swings 55/35
10 box jumps 24/20



“Do you not know that your body is a temple of the Holy Spirit…

....within you, whom you have from God, and that you are not your own? For you have been purchased at a price. Therefore, glorify God in your body.”
1 Corinthians 6:19-20

This weekend is our FREE community WOD - come on out and join us at 7:30 am Saturday August 23rd.

CrossFit Classes
Friday August 22, 2014
8:30 am



5 Rounds for time of:

Run 400 meters
10 Burpee box jumps, 24/20
10 SDLHP 95/65
10 Thruster 95/65
Rest 1 minute



A little nutrition humor….

Guys beware....we ask but we may not want to know the answer.

CrossFit Classes
Thursday August 21, 2014
515, 830 am and 430, 600


10/10/7/5/3 Push Jerk,
Rest 60 seconds

10/10/7/5/3 Power clean,
Rest 60 seconds

10/10/7/5/3 Power clean + Jerk,
Rest 60 seconds

Endurance @ 7:00 pm with Cathy




“He gives power to the faint, abundant strength to the weak…

Isaiah 40:29-31
...Though young men faint and grow weary, and youths stagger and fall, they that hope in the Lord will renew their strength, they will soar on eagles’ wings; They will run and not grow weary, walk and not grow faint.”

God will help you and reward your fitness efforts, if they are done in His service and not out of vanity or selfishness. Put your trust in God, and He will guide you.

Today my baby girl comes home from Missouri and tomorrow she leaves for her last year of college. We were only able to spend a short time together this summer.

Today my little girl starts her first day of her last year of high school....after a summer of exciting mission trips and babysitting.

Where has the time gone? Make sure everyday to tell the ones you love, that you love them. Make every moment count. Bri and Brooke - as you venture back out into this school year remember that God and mommy are always there for you. I love you with all my heart.

CrossFit Classes
Wednesday August 20, 2014
515, 830 am and 6, 7 pm


4 Rounds:

2 minutes:

30 DUs
15 KB Swings 53/35
15 Burpees

2 minutes rest

2 minutes:

20 Wall ball 20/14
10 Over the box jump 24/20
10 DB Snatch 70/50 alternating arms

2 minutes rest

Scale the weight if necessary to ensure you get all the work done in the 2 minute time slot allotted to you.



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