Congratulations to team CFB “Beasts” Zak, Coach Risky and Corrin. They Won 1st place at the Synergistics Throwdown this weekend. All three PR’d their Clean in the first event to take first. Risky 305#, Zak 285# and Corrin 170#!!! WOW!
Jeffe is killin the Lurong Challenge!!!
JL got her first unassisted Pullup!!!
Rest 1min between sets
5 Power Snatch (95,65)
3 Rope Climbs
50 Double Unders
5 Power Snatch (75,45)
10 Ring Rows
100 Single Unders
Max Effort Muscle ups
Rest 1min between rounds
RX or Scale up the Power Snatch
The Lurong Challenge is coming to an End. We have just two weeks left. This is it! Time to lock it down. Get serious and make the best of these last two weeks. Perfect Points…no more cheats. It’s only two weeks you can DO IT!
Make sure to get all your measurements and after pictures done before November 17th and have it all submitted. You should have the same coach take your measurements to get a more accurate reading.
We will be doing the First 3 performance WODs this week and next. Friday- Lurong Original, Monday-Randy, Tuesday-Christine.
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