September 18, 2014

Lurong Paleo Challenge WOD #1

13 Minute AMRAP:

4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 165/115 lb Back Squat
1 Minute Rest
1 Minute- 135/95 lb Shoulder to Overhead

The athlete’s score is the total number of reps completed.

5 x 10 unbroken box jumps at a height that is higher than you are used to using.

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Getting Started
  • First

    At House Of CrossFit, we specialize in easing you into a new way of experiencing fitness, and you WILL experience lifelong results. Take a moment to fill out the contact form below and let's start this journey by having you join us for a free "Intro to CrossFit" session with one of our experienced Coaches. For those with previous CrossFit experience, contact us to join a free group class.

  • NEXT

    Your session will last about 45 minutes long, and start with a "get to know you" conversation about where you've been, and where you want to go. From there, we'll do a light warmup, teach you the CrossFit foundational movements, and introduce a Workout of the Day (WOD) that is uniquely designed to "meet you where you're at" from a conditioning perspective. We'lll teach you how to Squat, Press, and Lift with sound mechanics, with an emphasis on Virtuosity, otherwise known as CrossFit's mantra: "doing the uncommon, commonly well." You'll leave your Intro Class with a sense of purpose and be equipped to join our regular classes. It's the same workout we introduce to our kids, our grandparents, and our Navy Seals!

  • Then

    No where else will you find a highly coached and supportive environment that teaches you the true meaning of fitness; covering all measures from agility to endurance to power. Join our team by selecting a membership that's right for you. From the stay-at-home mom and single dad, to the Firefighter and Recon Marine, our box supports and motivates athletes of all backgrounds, shapes and sizes. We enhance and supplement your current training plan or can be the sole focus of your fitness regiment. There are many options available from group classes, clinics, Olympic Lifting and Kids' Camps too!

Frequently Asked Questions

Common concerns.

What is House Of CrossFit?

House Of CrossFit is not about reinventing the wheel, though we do hope to breakdown and leap over the traditional model of fitness built on body-building mentalities, isolation movements, and extended aerobic sessions. House Of CrossFit is about shedding the “big box” stigma of the traditional gym settings and turning back to the rugged and raw foundations of exercise. Most importantly, this means removing the machines from the gym floors and opening up space for movement and true fitness.


Do I have to be in shape to take House Of CrossFit Classes?

No. CrossFit is for people of all fitness levels, from the complete beginner to an advanced athlete. CrossFit is unique in its universal scalability, meaning two people at completely different fitness levels can perform the same workout using movements best suited to each of their individual capabilities. At House Of CrossFit, we specialize in introducing the movements, philosophy, and intensity that define CrossFit in a safe, and highly coached environment. Make no mistake: CrossFit, if you allow it, will push you to the margins of your experience–and you will be the better for it. We all came through the same gateway.


How would you describe your Community?

The philosophy of House Of CrossFit is that fitness is a life-long commitment that requires continuous education and consistent devotion to improvement. It is easy in our journey of fitness to become stagnant, however individuals must fight through complacency and find ways to constantly rejuvenate their pursuits in health and fitness. House Of CrossFit wants to spark this rediscovery for individuals by offering the ability to join not only a gym, but a Community. House Of CrossFit believes that one of the greatest benefits of fitness is the opportunity to build relationships and network. As a result, we look to embrace a communal approach to fitness characterized by reciprocal relationships amongst members, staff, health professionals, and the greater fitness community. Our motto is “come early, stay late.” Something about the way a fellow mate will reach out a hand, be there to cheer you on, and be vested in your success, seems different from other environments. At House Of CrossFit, we all came through the door the same way. And since we share this kinship, the bonds are lasting and real.


How would you describe your facility?

New Members at House Of CrossFit often first are amazed at the size of our space. What members quickly find is that world class fitness occurs here. At House Of CrossFit, most of what you will see when you come to the gym is open space. Our “machines” are free weights–to use them requires skill, balance, stabilization, proprioception, and accuracy. The skills and movemements that we teach are all functional and multi-joint (require movement across 2 or more joints in your body.) These neuromuscular activities are commonplace in both life and in sport, and since our objective in training is to mimic both, we find that free weights, with proper instruction and coaching, do this best.

Excited yet? What are you waiting for?

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After years working out at Globo Gyms we were looking for something not only challenging but... read more


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House Of CrossFit LIFE
Social Media Updates, Events, Photos and Videos from House Of CrossFit!

WhatUp @ the House FB

Excited to see our 15 registered members take part in the Lurong Paleo Challenge over the next 8 weeks! Tag yourself so we can all support you! If you haven't already done so, head over to the site and check out the meal plans to aid in meal prep during the first 2 weeks.

If you didn't register this year, that's okay! You can still participate in the WODs and do your own "challenge" at home. It's never to late to make a good decision.
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We flexed and our shirts fell off...okay so maybe it's a little hot out but still hitting some barbell action.


Week 2 winner of our House of CrossFit selfie contest is @rbennett0426 ...I can't wait to see next week's pics! #Repost from @rbennett0426 with @repostapp --- OMG=oh my gelatin!!!! I'm so excited to try this stuff I can't control my selfies. #selfiecontest #houseofcrossfit @houseofcrossfit

rbennett0426 Yay!!!!!! πŸ‘πŸ˜πŸ’ͺ
About 3 days ago

It's here it's here!!! @xendurance @zach_utley_cf come and get it while supplies last. #dealer #movethatdope #trainharder

xendurance And so it begins!
About 1 week ago
zach_utley_cf Haha get after it!!
About 1 week ago
gunner1905 Finally!
About 1 week ago

Always be prepared. Your coaches and trainers are brushing up on their CPR skills.


Now that's a shirt that gives you super powers. Winner of week 1 selfie challenge goes to Dennis. #Repost from @gunner1905 with @repostapp --- Smartphone selfie @houseofcrossfit #selfiecontest @itsjennn #invertedringhanstand


Teamwork. Today's parent and me class working in some relay runs. #teamwork #tinycrossfitter #thehouse #crossfit


"I do CrossFit. I can lift things with my mind." #liftbig #getvertical #crossfit #ANW #ninja

hookgripordie 55" @benbergeron #builtbybergeron #comptrain #nobullproject #caffineandkilos #virusintl #xendurance #powermonkeyfitness
About 2 weeks ago
katalvarez What???
About 2 weeks ago

TheHOUSE Healthy Selfie Contest! Take a selfie in the month of September with your House tee and hashtag #houseofcrossfit and tag @houseofcrossfit for a chance to win $20 to our retail store. Our favorite winner will be picked each week on Sundays. Get crafty. We like crafty.


The ladies (and gents in the back) getting briefed on today's mission: honor the fallen, Hot Shots 19. #houseofcrossfit #dowork #dontquit #strictpullnobull


Kettlebell Flying V #houseofcrossfit #tshirtmemo #calibear #thehouse

laurengarcia328 @hookgripordie I need one of these shirts!!!! They are awesome!
About 3 weeks ago
houseofcrossfit @laurengarcia328 we just sold out and have another order coming in late sept. We'll post when they come in πŸ‘πŸ˜Ž
About 3 weeks ago
swatis19 You can tell my my naive smile that this was only round 1 of kettle bell hell! πŸ”₯
About 3 weeks ago
laurengarcia328 @houseofcrossfit awesome!!! It gives me an excuse to come in and drop in for a class! I definitely miss my San Elijo friends!
About 2 weeks ago

MOGA is this Sunday at 10am. Come get supple with us! #moga #suppleleopard


Labor Day Schedule: 9am/12:15pm/4:15pm classes only. There will be no Teen Class Fri 8/29 - Mon 9/1. Happy Labor Day to all of you Housemates!


If you haven't snagged our limited edition CaliBear tank or tee, now is the time! We have men's tees and tanks along with women's tanks. Inquire with Sara@houseofcrossfit.com for shipping these bad boys to you. #calibear #houseofcrossfit #calimade

rbennett0426 #ilovegold!!!! πŸ‘
About 3 weeks ago
megawatt1 Oooooh!!
About 3 weeks ago

Dempsey and Mike? Mike and Dempsey? Caption contest. go.

kelseyhayman Dempsey in the left!
About 3 weeks ago
kickthevegan Oompa Loompas!
About 3 weeks ago
hookgripordie I can't tell the bald spots are throwing me off to much a like!
About 3 weeks ago
gonzo065 Double mint double mint ... Gum!
About 3 weeks ago
timstrawn1 Hey Kool aid!
About 3 weeks ago

Look what the fairy WODmother just dropped at the box! New Cali Bear gold tees and tanks, limited edition. #houseofcrossfit #calibear #madeincalifornia

stephaniefoehl I love these!! What kind of tanks are they printed on?
About 3 weeks ago
houseofcrossfit @stephaniefoehl Bella triblend racerback tanks in charcoal black (dark grey)
About 3 weeks ago
hippandkirk πŸ‘Œ
About 3 weeks ago
cfnavymike Sent!!!
About 3 weeks ago
houseofcrossfit Thanks to @lifeasrx for the badassery
About 3 weeks ago

House Power. (P = f x d / t) #houseofcrossfit #barbellshrug

hookgripordie FINISH!!
About 4 weeks ago
beeyonka I'm sore
About 4 weeks ago
hookgripordie @beeyonka I'm sure it has nothing w the all the beverages consumed last night...
About 4 weeks ago
beeyonka What beverages😳???
About 4 weeks ago