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Lurong Living Challenge 2014

Hylete PROMO Code “CFMichiana25”


Links I Love - Nutrition and Fitness Information

Upcoming Events

Trainer - Carole Turnbo


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Testimonial - Athlete Profile:  Jonnai Mauch

God is love.

This past Friday night the Lurong Challenge participants met to get weighed, measured and to go over the basic rules of the Lurong challenge. Do you realized that 29 athletes from CFM are doing the challenge? They will be in every class - watch as these athletes bodies adapt to clean eating - watch them change and their workouts change right before your eyes. It's not too late to get in on the action. We can take sign ups from now until September 14, 2014...when the first wods will be released.

Lurong workouts will be done each Friday. Lurong participants only will be invited to workout at 5:15 am and 6:00 pm on Friday. We will also be doing the Lurong workout in the 8:30 regularly scheduled class that day. Don't get left behind!!!

CrossFit Classes
Tuesday September 2, 2014
4:30 pm
5:30 pm Mobility
6:00 pm Competition Team



Reverse SDL + Snatch + OH Squat

3 x (2+2+1) @ 60-80% snatch
3 x (1+1+1) @ by feel

CFG 2014 Regional Event #5
10 rounds for time
1 Legless rope climb 14’
60m Sprint



Relax. Picnic. Enjoy. Family. For tomorrow we work…...

“My grandfather once told me that there were two kinds of people: those who do the work and those who take the credit. He told me to try to be in the first group; there was much less competition.”

- Indira Gandhi

Labor Day: What it Means

Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.

CrossFit Classes
Monday September 1, 2014
8:00 and 9:30 am


Taken from CrossFit Atomic
When Pigs Fly

Teams of 3

AMRAP in 4 mins:

100m Run
30 Box Jumps (24″/20″)
20 Burpees
30 Pull-ups
20 Deadlifts (245/165)
30 KB Swings (53/35)
20 Wall Ball shots (20/14)
30 Cleans (135/95)
200 DUs

Rest 3 Minutes

AMRAP in 6 mins:

100m Run
30 Box Jumps (24″/20″)
20 Burpees
30 Pull-ups
20 Deadlifts (245/165)
30 KB Swings (53/35)
20 Wall Ball shots (20/14)
30 Cleans (135/95)
200 DUs

Rest 3 Minutes

For Time:

100m Run
30 Box Jumps (24″/20″)
20 Burpees
30 Pull-ups
20 Deadlifts (245/165)
30 KB Swings (53/35)
20 Wall Ball shots (20/14)
30 Cleans (135/95)
200 DUs

EVERY athlete is responsible for running...the rest of the work is split between the 3 athletes.



Reminder:  We are CLOSED today.

But will be open on Monday for two classes:
8:00 am and 9:30 am

Enjoy your Sunday and we'll see you there!!



In honor of the CrossFit Games Team Series competition…...

Reminder: Lurong Meeting tonight at 6 pm.
Super Strength Saturday @ 7:30 am
Closed Sunday
Monday hours: 8 am and 9:30 am

CrossFit Classes
Friday August 29, 2014
8:30 am


Preferably male/female pairs:

Thrusters 95/65
Pullups - C2B

For time:

Male/Female pair 1 completes:

30 thrusters (M) 30 pull-ups (F)
30 thrusters (F) 30 Pull-ups (M)
20 thrusters (M) 20 pull-ups (F)
20 thrusters (F) 20 pull-ups (M)
10 thrusters (M) 10 pull-ups (F)
10 thrusters (F) 10 pull-ups (M)



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



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