Lurong Paleo Challenge WOD #1
“THE CAPACITY TEST”
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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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!
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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.
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.
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.
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.
- KAT AND TYSON -
- SANDERS PATTON -
- BRANDON FARGO -
- SARA HOSLEY -
Punch Card or Unlimited
/ TEENS 13 to 18.
Please view the Schedule here.
Business attire required. All classes cancelled that night to accommodate the event. Heats
Put down the mops & sponges, tuck away your pearls & take off your heels… join us for a LADIES
House of CrossFit is hosting our first annual, Memorial Day ‘Murph’ Challenge benefiting the Semper
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
It's here it's here!!! @xendurance @zach_utley_cf come and get it while supplies last. #dealer #movethatdope #trainharder
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
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
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
Dempsey and Mike? Mike and Dempsey? Caption contest. go.
Look what the fairy WODmother just dropped at the box! New Cali Bear gold tees and tanks, limited edition. #houseofcrossfit #calibear #madeincalifornia