Over Under

As many rounds as possible in 10 minutes of:
30 Double Unders,
95/65 lb Overhead Squat, 10 reps

Work up to your max Turkish Get up in the remaining time.

Row and Run


As many rounds as possible in 21 minutes of:
400 meter Row,
400 meter Run

Not just another Resolution


Whether you want to lose a few pounds from the holidays, improve your diet, or prepare for the Opens, the Lurong Living Resolution Challenge is built for you. Check this out to find out more.

Jackie Circle


Four rounds for reps of:
Jumping Pull-ups, 1 minute
45 lb Thrusters, 1 minute
Row (for calories), 1 minute
Rest 1 minute

Athlete Spotlight: Joe


Joe M

Hometown: Hanover park

Age: 39

Occupation: Costco Manager

When did you first start CrossFitting?
July 2014

When did you first start training at CFC?
July 2014

Favorite WOD: “The Quickes”

Least Favorite WOD: Anything with pull ups.

Tell us about your sports & fitness background.

I’ve never been into sports, and I’ve been in and out of the regular gym my whole life.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?

I’ve heard about crossfit for years, and finally one day I decided to give it a go, my first workout was the benchmark Intro workout, it took me over 8 mins to finish and I remember feeing like I completed more work than any of my 45 min “gym” workouts ever felt.

What sort of changes have you seen in your body, health and fitness since starting CF? (before / after)

I’ve seen myself get stronger, faster and build up stamina I’ve never had before.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?

I find myself being a little more competitive with everything I’m doing, I also find myself setting new and fun goals for my fitness all the time!

Please share with us any favorite CrossFit / CFC moments.

One of my favorite moments is when we were doing the 9/11 workout, it was a 2001 meter run followed by four rounds of 9 thrusters and 11 pull ups, then another 2001 meter run. Being that I’ve never been into sports or good at us/metric conversion I had no idea how far the run was, I decided that was better since I hadn’t really done a ton of running. When I finally finished the WOD I asked what the distance was, I was so happy when I found out each run was 1.25 miles and I had completed the entire workout in a little over 30 mins…

Any advice for people just getting started?

Stick to it, log your wod results, and push yourself as hard as you can every time you walk through the door…

What are your hobbies, interests and/or talents outside of CrossFit?

I love bike riding during the summer, although I miss the real trails in Southern California, but mostly just enjoy spending my free time with my 3 year old son!



Deadlift 3-3-3-3-3

As many reps as possible in 5 minutes of:
Burpee Pull-ups

The On Ramp Course starts soon!


Our next CrossFit Basics on-ramp course starts Monday, January 5! If you know someone who may want to ease into CrossFit this is a great class for them! Look for the class under the On Ramp tab on our online schedule.

Learn more about the CrossFit Basics Class.