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CrossFit Michiana
CrossFit Michiana
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Trainer - Carole Turnbo


Thank you CFM athletes.  We love you!
Don’t be afraid to stand for what you believe in, even if that means standing alone.
Replace fear of the unknown with curiosity.
Perspective is everything.
You can’t live a positive life with a negative mind.
It’s Test Time Again! Lurong Retest # 2
Good things happen.
Believe you can and you are halfway there.
Optimism is the foundation of courage.
Excuses will always be there for you, opportunity won’t.
If you don’t practice you don’t deserve to win.
Don’t let yesterday take up too much of today.
Make it simple. Make it memorable. Make it inviting to look at. Make it fun to read.
If plan A doesn’t work, the alphabet has 25 more letters!
We cannot become what we want by remaining what we are.
If the plan doesn’t work, change the plan, not the goal.
It takes courage to let go of the familiar and embrace the new.
Believe in yourself a little more.
Don’t let idiots ruin your day.
SORE the most satisfying pain.
LIfe begins at the end of your comfort zone.
Body under construction, mind on a mission.
It’s just you against you.
Hustle beats talent when talent doesn’t hustle.
Progress is impossible without change.
Most of us spend too much time on what is urgent and not enough time on what is important.
The best way to predict the future is to invent it.
If you want to achieve greatness stop asking for permission.
Change is hard at first, messy in the middle and gorgeous at the end.
The pain you feel today is the strength you feel tomorrow.

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Good things happen.

Memorial Day Murph 2014...

CrossFit Classes
Friday October 21, 2016
8:30 am
Open gym 615-800 am


Every 4 minutes, for 16 minutes (4 sets) of:
Dumbbell bench press for max reps
Straight into….
Strict pull-ups for max reps. As soon as you drop off the bar the set is over.

8 minute AMRAP:
Max rep front squats 155/115
Every time you drop the bar run 100m

Saturday October 22, 2016
7:30 Super Strength
8:30 Mobility
9:00 am Lurong Team WOD

Sunday October 23, 2016
9:00 am Mobility
9:30 am CrossFit
10:30 am Yoga


Calorie row
Dumbbell Thrusters 45/35lb


60' Sled pull, arms only
Rest 60 seconds
30' OH barbell carry
Rest 60 seconds




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