Success Stories

Katie C.

After my second child I figured I would have to settle for a mediocre body for the rest of my life. I had ran marathons but always hovered around the 145-150 range. Although I felt like an athlete on the inside, I wanted the body of an athlete. In the spring of 2013 I started going to Crossfit 100 on a regular basis. In the beginning I felt a bit humbled…I usually had to modify my movements, I had a hard time finishing workouts; they literally wiped me out. But little by little I got better, and my confidence grew. In the early fall I participated in a paleo lifestyle challenge and completely changed how I and my family ate…that’s when the amazing changes started to snowball. In the first two weeks I dropped 8 pounds, a few weeks later I was able to do my first pull up IN MY ENTIRE LIFE, I could do “real” push-ups and by the end of the challenge had dropped 15 pounds and increased my athletic abilities to a point I had not expected. My improvements, and the accomplishments of others at Crossfit 100, became infectious. Never in a million years would I have expected such amazing results…and I have Marcela and Douglas to thank for their guidance and support. I am in the best shape of my life, I am happy with my body and so proud of my new athletic abilities. If you are intimidated by Crossfit…DON’T be! The absolute best thing about this journey is that you have no idea how great you can be; each day you get a little bit leaner, stronger and better.

Before
Now

Heather C.

I was thin and athletic throughout high school. I entered the Police Academy when I was 21 years old and quickly got into the best shape of my life, even though I had no idea how to eat correctly. I worked mostly night shift hours, getting home between 8am – 10am. I would often hold off on sleeping so I could get a quick 10 miles in on my mountain bike. I was involved in the department volleyball and softball leagues as well. Although my eating habits involved fast food and gas station goodies throughout the night, I was young and active so I stayed “fit”.
Somewhere in my early 30’s I started slowing down. I was fatigued all of the time, and putting on weight regardless of how much I worked out or which fad diet I tried. Eventually, I stopped trying. I indulged in “good” food and drink.

In 2009 I participated in a mandatory health assessment through work. At that time I was diagnosed with Hashimoto’s Thyroiditis and Celiac Disease. Hashimoto’s is an autoimmune disorder where the body inappropriately attacks the thyroid gland, causing hypothyroidism. Celiac is an autoimmune disorder of the small intestine caused by a reaction to gluten.

I immediately went on a gluten free diet and began treatment for my Hashimoto’s. During this time I also got involved in a conversation with Tracy A. about the gym (CrossFit 100) that she attends. Now that I had an answer for why I was so sick, I was ready to begin the fight to get my life back. I took Tracy’s advice and attended a Saturday morning session in November 2012 at CF100.

From the first day I walked through those doors I have only received love and support from Marcela, Douglas and the rest of the clients at CF100. In January 2013 I participated in a Paleo Challenge with the rest of the box and soaked in all of the information I could about healthy eating/living. I won that challenge by losing close to 25lbs in 3 months. I didn’t stop there. I continued pushing myself to eat healthy. Every day I walk through the doors of CF100 I look at it as an opportunity to make myself better.

CF100 is a second family. I am down just over 50lbs now. I started just doing step-ups on the 12” box. I now am doing box jumps on the 20” box with no problems. I have come close to mastering double-unders, have a 3-rep max deadlift of 220lbs and have made peace with running.

Since finding CF100 I am happy and healthy. It has been a journey, and a struggle, that I could have never made through without the love and support of my CF100 family.

Before
Now

Marcela P.

My life before CrossFit was active I suppose, but only because I was chasing kids all day. I was becoming desperate to get in shape. I think I tried every kind of diet, pills, and exercise routines I could find. I used to be the treadmill queen too, spending crazy amounts of hours between that machine and the step climber. Constantly, I was buying all kinds of different gimmicks, trying to look for the easy way to take off the pounds.

I was always somewhat afraid to do weights, and then I met my husband. For fifteen years he could not convince me it was the right thing for me. I would get in an occasional run now and then, but did not get to a gym at all. My diet was okay by normal standards, and that at least kept me from growing larger. I do, however, remember always feeling very tired and unmotivated. I knew I needed something more.

I hated my figure after having my third child. The feel and look of my flabby, loose skin and cellulite was very discouraging. So I guess my main motivator was realizing that my family was complete with three children and that it was time for me to take control of myself.

Figuring out the diet part was the biggest learning curve with a lot of trial an error. Like so many people, I believed in consuming the least amount of calories and eating only once a day. I always thought that there had to be a magic pill out there to help me. I started to read and educate myself until I found the right combination of diet and exercise, and the key to my happiness.

Now I feel so much better about myself and I feel much stronger. I am not afraid any more about trying new things. CrossFit has a way to help build, or rebuild, you from the inside out. I feel like I am always prepared for whatever the day brings. All the functional training has my body doing so much work that it can’t help but perform, which in turn, keeps me fit. As a bonus, I now feel confident wearing anything.

Making a change is not easy. If it was, everyone would do it. We all want to reverse the negative things we have done in the past number of years, in the least amount of time. Unfortunately, it does not work that way. Everyone has road blocks and challenges, but no matter what they are, it’s easy to give excuses to all of them and give up. If you really want something, go after it! That is all it takes to be mentally ready. Commit to those goals you are going after!

Before
Now

Tracy A.

I was never “a skinny girl” but in my youth I was always so active in sports and activities, I at least fell in or around the “fair/ok” range of health. Then after college, traveling for a year (pizza, fast food, snacks, pizza and more pizza), my first “desk job” and an increasingly slower metabolism, it all added up (pun intended)… big time!

I’m not good at losing weight. I do love team sports because they keep me interested and feed my competitive spirit. However even friendly league team sports proved to provide more injuries than personal health. After finishing with physical therapy from a torn MCL injury, I (somewhat reluctantly) walked into Marcela’s class, not expecting my life to be drastically changed for the better.

Since my first class in 2011 I have gotten in the best shape of my life–almost 50lbs less than my heaviest weight (lets just say that the weight on my driver’s license is now lying in the OTHER direction). Sometimes I still do a double take when I see myself in the mirror. But more importantly, CrossFit100 has helped me develop healthy habits, and connected me with one of the greatest, most supportive communities in Milwaukee. No going back now. :)

Before
Now

About


What is CrossFit?

CrossFit is defined as “constantly varied high intensity functional movements.”

Functional movements are natural everyday movements that are essential in our everyday lives. These movements are performed when muscles contract from the body’s core to the extremities. Functional movements are movements we perform countless times each day without ever thinking about them: squats mimic the movement of sitting down into or getting up from a chair; deadlift are the same movement as picking up something from the floor.

Crossfit’s goal is: “to forge a broad, general and inclusive fitness… a program that would best prepare trainees for any physical contingency – prepare them for not only for the unknown but the unknowable.”

With CrossFit training, you are encouraged to be good at everything instead of the best at just one thing. Crossfit’s advantage is that if you need to run a 5K, you will be able to do so, but on the other hand, if you need to do a 100 meter sprint in less than 15 seconds you will be able to successfully do that, too! It’s about quick bursts of explosive power, steady and varied repetitions and long endurance workouts.

There are 4 models used to support CrossFit:
  1. The 10 skills: Cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.
  2. The Hopper: The ability to do anything that is thrown at you. He or she is fittest who can do the most things well. It’s simple enough; CrossFit trains you to do short, medium and long training days. Your body becomes accustomed to quick, fast bursts of speed or a 1 rep max for weight lifting, and the ability to do endurance training. The goal in CrossFit is not to become the best at everything; it is to successfully do everything well.
  3. Metabolic Pathways: CrossFit is a blend of metabolic pathways – phosphagen, glycolitic and oxidative. These metabolic pathways stand for the energy exerted for each human action.Phosphagen pathways are very quick, high-powered activities – sprints, deadlifts, etc. Glycolitic metabolic pathways are activities that last several minutes – 400 meter runs, 100 push-ups, etc.The oxidative pathways are low-powered and high-endurance activities that last in excess of several minutes – marathons, met-con workouts, etc.
  4. Sickness, Wellness and Fitness:
    This represents wellness in every aspect throughout our lives. People who eat right and exercise consistently in all of the models that support CrossFit will be healthier and able to do more throughout life!
    CrossFit helps people take care of themselves for longer throughout the aging process and fight off infections and sickness better than someone who is not fit.

Don’t accept defeat in getting knocked down; Gain strength in pulling yourself back up!

Marcela Perea

Founder and Personal Trainer, CrossFit 100
Certifications: CrossFit Level 1; CrossFit Olympic Weight Lifting; CrossFit Kettlebell; CrossFit Endurance; CrossFit Prep Coach; CrossFit Kids; CrossFit Running; CrossFit Gymnastics
Marcela Perea

Marcela Perea

Hola and Hello! My name is Marcela Perea. I am Colombian and moved from Paris to the US in 1996. I’m married with four great kids. In 2009 I got my AFAA (Aerobics and Fitness Association of America) Certification and started training clients. The year of 2009 was when I left my career as a fashion designer to pursue my true passion – fitness – full time. Soon after, my clients’ enthusiasm and successes demanded further fitness offerings, so I began teaching small group boot camps. It was around that time that I discovered and fell in love with CrossFit.

In 2010, I achieved my Level 1 CrossFit Certification and began implementing some CrossFit workouts into my boot camps and personal training sessions. I felt so strongly about the benefits of CrossFit that I decided to get to get all the certifications I could and always working on getting more. I am truly a CrossFit certification junkie! CrossFit has certainly changed my life in a big way. It is fun, challenging, and effective for me, and my clients. Once you see the benefits of CrossFit, I know you will feel the same way.

Tina Desing

Trainer at CrossFit 100
Certifications: CrossFit Level 1
Tina Desing

Tina Desing

For a long time I considered myself a “gym rat”. You could find me in the weight room, the cardio machines, in Spin class just about every day of the week. After having two kids, I was still plugging along doing the same boring routine when I given a challenge by a family member to complete a triathlon. I started participating in both triathlon and running events in 2004 and have completed a variety of sprint and half ironman distance triathlon, as well as cycling events, half marathons, 10K and 5K races, with a full marathon on the horizon in 2012. In 2005 I began to help others achieve their triathlon goals from the coaching side as part of a team of coaches providing group training for women.


Membership Rates

With CrossFit 100 membership, you are investing in a results-driven program that includes personal training, nutritional counseling & motivational coaching; not just a gym membership. Pricing includes individualized programs personally designed and adapted to your needs by our coaches

START HERE

Ready to get started? Our Basics package has everything you need to start CrossFit. If you are familiar with CrossFit want to see if CrossFit 100 is a good fit, try a drop in class or a 11 class punch card.

  • choose
    your
    plan

  • Basics

  • $100

  • Must start here before CrossFit
  • 5 classes that must be completed with in 3 weeks.
  • Learn fundamental movements, form & safety
  • Starter sampler

  • $99

  • Only for first timers
  • 10 classes that must be completed with in 1 month.
  • Great way to try out CrossFit!
  • Drop in

  • $20

  • Must have done CrossFit before
  • One class
  • Good for any classes
  • Must call or email to reserve.
  • Punch Card

  • $200

  • Must have done CrossFit before
  • 11 classes
  • Good for any classes.
  • Must be use with in 2 months of purchase.

CROSSFIT CLASSES AND PACKAGES

Ready to accept the challenge and jump in? If you have familiarity with CrossFit already, select one of the following plans and save!

  • choose
    your
    plan

  • 2x a week

  • $145

    per month

  • 2 classes a week
  • Must have done CrossFit before
  • Good for any classes.
  • Month to month contract
  • 3x a week

  • $165

    per month

  • 3 classes a week
  • Must have done CrossFit before
  • Good for any classes.
  • Month to month contract
  • Unlimited 1mo.

  • $170

    per month

  • Unlimited classes
  • Must have done CrossFit before
  • Good for any classes
  • Good for one month
  • Unlimited 2mo.

  • $150

    per month

  • Unlimited classes
  • Must have done CrossFit before
  • Good for any classes.
  • Good for two months
  • Unlimited 3mo.

  • $140

    per month

  • Unlimited classes
  • Must have done CrossFit before
  • Good for any classes.
  • Good for thee months

FREE INTRO SESSION

The first thing to do is to attend our free intro class. During this class we will find out about your fitness history and tell a bit about what CrossFit is all about. You’ll also do a little workout that will give you a taste of CrossFit. If you then decide this isn’t for you, no hard feelings. We won’t pressure you into signing up. However feel free to keep checking our blog for the workouts that we’re doing. On the other hand, if you loved it and can’t wait for more, the next step is to get you enrolled in our Basic Classes.

If you have any questions about our intro class, getting started, or just our program in general, feel free to email us.

BASICS

Our group classes are unlike anything you’ve done before. The exercises we use and the format of the classes are quite unique and if you just jump right in, you won’t get the most out of your experience. Therefore, to accommodate people that are new to CrossFit we offer Basics Classes. This is a five classes that meets four times each week (5 total classes) with a set curriculum designed to introduce beginners to CrossFit. During the Basics classes you’ll be introduced to the fundamental exercises that we use, learn more about our methods, and start to feel more confident in your abilities. You won’t master these exercises, but the foundation will be set.

As much as possible we want you to attend all 5 sessions of the Basics. However, if there are scheduling conflicts we can work with you to accommodate your schedule.

Once you complete the Basics Classes, you’ll be ready to graduate to our group classes. This is the really fun part. During these classes you’ll be surrounded by other people who are trying to get in the best shape they can, just like you. It’ll be fun and encouraging and it might even feel like you’re part of a team. That is what CrossFit 100 is all about.


HAVE YOU DONE CROSSFIT BEFORE?

Are you moving into the area and previously did CrossFit at another affiliate? If so, or if you have experience with CrossFit in any other fashion, call us to see about testing out of our Basics program. We’ll set up a time for you to come in and go through our test-out protocol. If you pass you can skip the Basics and get right into our regular group classes. Otherwise we’ll sign you up for our next available Basic session.


TERMINATING MEMBERSHIPS

Auto-pay contracts: If you should choose to terminate your commitment before the end of it, 30-day notice is required in writing and there will be an early cancellation fee equal to one month’s payment at the contracted rate which will be paid on the termination date (extenuating circumstances will be taken into consideration at the discretion of CrossFit 100).

Paid-in-full memberships: PIF memberships are non-refundable (extenuating circumstances will be taken into consideration at the discretion of CrossFit 100).


SUSPENDING MEMBERSHIPS

Our hope is that the quality of what we’re offering and the premium price of our memberships encourages you to be here as often as possible. We want you to be here and training with us. However we realize that sometimes things come up and you have to be away for a while (injuries, illness and family emergencies). If you know in advance that you’ll be gone for MORE THAN 1 consecutive week in a given month let us know and we’ll work with you to suspend your membership while you’re away. What we won’t do is suspend a membership in retrospect of a week where you simply “didn’t make it in” for whatever reason.


RIGHT TO CANCEL

You are permitted to cancel any membership until midnight of the 3rd operating day after the date on which you initially purchased a membership. If within this time period you decide you want to cancel this membership, you may do so by notifying CrossFit 100 by any writing mailed or delivered to CrossFit 100 at our location, within the previously described time period. If you do so cancel, any payments made by you will be refunded within 21 days after notice of cancellation is delivered, and any evidence of any indebtedness executed by you will be canceled by CrossFit 100 and arrangements will be made to relieve you of any further obligation to pay the same.


UNAVAILABILITY OF SERVICES

If CrossFit 100 facilities or services become unavailable or are no longer fully operational, before full receipt of the services and use of facilities for which the buyer contracted, the buyer is liable for only the portion of the total consideration proportional to the elapsed time portion of the contract at the time of the unavailibity. The buyer is entitled to a refund of any other funds already paid.


DEATH OR DISABILITY

If the buyer is unable to make use of or receive the services contracted for because of death or disability, the buyer is liable for only that portion of the total consideration proportional to the elapsed time portion of the contract at the time of the death or disability.

Latest news


"The secret of joy in work is contained in one word – excellence. To know how to…

“The secret of joy in work is contained in one word – excellence. To know how to do something well is to enjoy it.”

CF 100

Announcements

LURONG LIVING PALEO CHALLENGE 2014
The 3rd Annual Lurong Living Paleo Challenge is the largest paleo challenge in the US. Our online program is PROVEN to improve both performance and body composition. It was built to the specification of our CrossFit Affiliates, and was created to support and empower the entire community. When you combine competition, community, accountability, structure, motivation, and education you end up with a recipe for success.
The Lurong Living Paleo Challenge platform allows for individuals to compete simultaneously as an individual and for their Affiliate Team. The 8 week Challenge tracks diet compliance, body composition, personal goals, workout performance, and improvements.
http://www.lurongliving.com/challenge/infoform-aff/#
IMPORTANT!
I am happy to announce that I decided to run the seminar twice first date will remain the same. Please reserve your spots by paying in advance so you can receive the materials prior to the seminar!
If you are a member you can register through Wodify http://crossfit100.wodify.com/MembershipSales/Home.aspx
Date: 09-06-14
AND
Date: 09-14-14
Time: 11:30 am
Duration 3-4 hours
Come ready to workout as well.
Cost: $20 for LuRong participants and $30 for the public
Space is limited to 30 people. There will be more information coming soon.
Come watch ” the Science of Eating” and learn how performance nutrition WILL FUEL YOU….
Next week menu.

STEAK FAJITAS
Grilled steak and sautéed sweet peppers, poblano peppers, sweet potatoes and onions with cumin and lime juice on top of mixed greens w/a side of a spicy roasted tomato salsa.
$10

LEMON CAPER SALMON SALAD
Roasted salmon gently flaked and folded together with lemon, capers, celery, green onions and dill. Finished with a drizzle of olive oil, sits on a bed of spinach with a wedge of lemon.
$10

SHRIMP ASIAN NOODLES
Roasted spaghetti squash, sautéed sweet peppers and onions tossed with a slightly spicy asian almond sauce and then topped with roasted shrimp, green onions and cilantro

Happy Pre Labor Day weekend! We will be having one class on Monday please be sure to check the schedule for classes.

Main – CrossFit

***WOD’s can be scaled for athletes of all abilities***
Consistency before intensity.

View Public Whiteboard

Coaches Choices (No Measure)

for 5 min

Mobility

4 Min
4 Body Parts
1 Min Each
:30 Sec Each Side

you have little time to work on mobility, try to be goal oriented with the time you do have.

Metcon (AMRAP – Reps)

WOD 1
Time cap 10 min

WOD #1

PARTNER WOD
400m run
100 russian swing, 24kg/16kg
Burpees

*Teammates will perform the 400m run together and must stay within arms reach.
P1 does Kb
P2 does Burpees
Score is the total of burpees
Until 100 Kb are completed or 10 min are over.

Metcon (AMRAP – Reps)

WOD 2

Fight Gone Bad
Three rounds of:
Wall-ball Shots (Reps), 20# 14#
Sumo deadlift high-pull (Reps), 75# 55#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
3 rounds For Reps
about 35 min

Metcon (AMRAP – Reps)

WOD 3

CF 100

Announcements

LURONG LIVING PALEO CHALLENGE 2014
The 3rd Annual Lurong Living Paleo Challenge is the largest paleo challenge in the US. Our online program is PROVEN to improve both performance and body composition. It was built to the specification of our CrossFit Affiliates, and was created to support and empower the entire community. When you combine competition, community, accountability, structure, motivation, and education you end up with a recipe for success.
The Lurong Living Paleo Challenge platform allows for individuals to compete simultaneously as an individual and for their Affiliate Team. The 8 week Challenge tracks diet compliance, body composition, personal goals, workout performance, and improvements.
http://www.lurongliving.com/challenge/infoform-aff/#
IMPORTANT!
I am happy to announce that I decided to run the seminar twice first date will remain the same. Please reserve your spots by paying in advance so you can receive the materials prior to the seminar!
If you are a member you can register through Wodify http://crossfit100.wodify.com/MembershipSales/Home.aspx
Date: 09-06-14
AND
Date: 09-14-14
Time: 11:30 am
Duration 3-4 hours
Come ready to workout as well.
Cost: $20 for LuRong participants and $30 for the public
Space is limited to 30 people. There will be more information coming soon.
Come watch ” the Science of Eating” and learn how performance nutrition WILL FUEL YOU….
Next week menu.

STEAK FAJITAS
Grilled steak and sautéed sweet peppers, poblano peppers, sweet potatoes and onions with cumin and lime juice on top of mixed greens w/a side of a spicy roasted tomato salsa.
$10

LEMON CAPER SALMON SALAD
Roasted salmon gently flaked and folded together with lemon, capers, celery, green onions and dill. Finished with a drizzle of olive oil, sits on a bed of spinach with a wedge of lemon.
$10

SHRIMP ASIAN NOODLES
Roasted spaghetti squash, sautéed sweet peppers and onions tossed with a slightly spicy asian almond sauce and then topped with roasted shrimp, green onions and cilantro

Happy Pre Labor Day weekend! We will be having one class on Monday please be sure to check the schedule for classes.

Main – CrossFit

***WOD’s can be scaled for athletes of all abilities***
Consistency before intensity.

View Public Whiteboard

3-4 Min (No Measure)

In your own!

3 rounds (No Measure)

200m row
10 shoulder Passthroughs
10 V-Ups
10 air squat
10 spiderman
10 Push ups

Mobility

4 Min
4 Body Parts
1 Min Each
:30 Sec Each Side

you have little time to work on mobility, try to be goal oriented with the time you do have.

Metcon (Time)

3 Rounds
5 Manmakers
https://www.youtube.com/watch?v=gczI5sINn9U
12 TTB

-then-

2 Rounds
5 Curtis P ( Clean, lunge in each leg, Push press )
https://www.youtube.com/watch?v=uLff8fhPIQg
12 Pull-ups

-then-

1 Round
5 Turkish get ups each

12 HSPU

"Many of life’s failures are people who did not realize how close they were to s…

“Many of life’s failures are people who did not realize how close they were to success when they gave up.”

Fantastic article coming from an expert! #CrossFit100 is hosting A Movement Fix…

Fantastic article coming from an expert!
#CrossFit100 is hosting A Movement Fix workshop on November

Athlete’s course
(8am-12pm)
Join Ryan DeBell, M.S., D.C., a crossfitter since 2007 and movement specialist, for this 4-hour athlete’s course. Topics to be covered include:
Joint by joint approach to viewing body mechanics and functional anatomy
The differences between mobility and stability
Movement screens to identify your high pay off areas
Mobility and stability fixes to correct faulty movement patterns
The Turkish get up
EDGE mobility band techniques
Everyone’s squat is different, let’s improve YOURS
Movement criminals vs. victims

Coach’s course
INCLUDES the Athlete’s course (8am-5pm) PLUS
How to screen your athletes to find their dysfunction and high-payoff areas
How to easily rule out neck and shoulder problems
Identifying movement compensations
Why some coaching cues work better than others
How to break down the squat piece by piece and how to correct it
What is core training and the mistakes we are making
Programming warm ups that have a purpose
Regressing and progressing the deadlift
Improving breathing patterns to enhance performance and long term health
Modifying workouts for injured athletes


Chiropractor Herniates Lumbar Disc While Doing CrossFit – Hosmer Chiropractic
hosmerchiropractic.com
I am a Chiropractor, and last week I herniated my L5-S1 disc during a CrossFit workout

CF 100

Announcements

LURONG LIVING PALEO CHALLENGE 2014
The 3rd Annual Lurong Living Paleo Challenge is the largest paleo challenge in the US. Our online program is PROVEN to improve both performance and body composition. It was built to the specification of our CrossFit Affiliates, and was created to support and empower the entire community. When you combine competition, community, accountability, structure, motivation, and education you end up with a recipe for success.
The Lurong Living Paleo Challenge platform allows for individuals to compete simultaneously as an individual and for their Affiliate Team. The 8 week Challenge tracks diet compliance, body composition, personal goals, workout performance, and improvements.
http://www.lurongliving.com/challenge/infoform-aff/#
IMPORTANT!
I am happy to announce that I decided to run the seminar twice first date will remain the same. Please reserve your spots by paying in advance so you can receive the materials prior to the seminar!
If you are a member you can register through Wodify http://crossfit100.wodify.com/MembershipSales/Home.aspx
Date: 09-06-14
AND
Date: 09-14-14
Time: 11:30 am
Duration 3-4 hours
Come ready to workout as well.
Cost: $20 for LuRong participants and $30 for the public
Space is limited to 30 people. There will be more information coming soon.
Come watch ” the Science of Eating” and learn how performance nutrition WILL FUEL YOU….
Next week menu.

STEAK FAJITAS
Grilled steak and sautéed sweet peppers, poblano peppers, sweet potatoes and onions with cumin and lime juice on top of mixed greens w/a side of a spicy roasted tomato salsa.
$10

LEMON CAPER SALMON SALAD
Roasted salmon gently flaked and folded together with lemon, capers, celery, green onions and dill. Finished with a drizzle of olive oil, sits on a bed of spinach with a wedge of lemon.
$10

SHRIMP ASIAN NOODLES
Roasted spaghetti squash, sautéed sweet peppers and onions tossed with a slightly spicy asian almond sauce and then topped with roasted shrimp, green onions and cilantro

Happy Pre Labor Day weekend! We will be having one class on Monday please be sure to check the schedule for classes.

Main – CrossFit

***WOD’s can be scaled for athletes of all abilities***
Consistency before intensity.

View Public Whiteboard

3-4 Min (No Measure)

In your own!

Running complex / Plank Complex (No Measure)

-Run Around the parking lot
-Run Backwards around the parking lot
-Skip for 10 sprint for 10 around the parking lot
-Butt kicks for 10 run Backwards for 10
-Grapevine for 20 side shuffle for 20 then switch sides.
Plank Complex
1 min Freeze plank
1 min Side Plank R
1 min Side Plank L
1 min Plank w a leg raise R
1 min Plank w a leg raise L
1 min Plank jacks

Mobility

4 Min
4 Body Parts
1 Min Each
:30 Sec Each Side

you have little time to work on mobility, try to be goal oriented with the time you do have.

Metcon (Time)

3 Rounds For Time:

30 Slam Balls
200 m run
20 Burpee box jumps 24/20

20 min time cap.
then…

Rest

Metcon (Time)

Rounds For 10 min Time:

30 kb swings 53/35
400 m run
15 burpees pull ups
50 double unders OR 2 min AMRAP of Double Unders

CF100

Announcements

LURONG LIVING PALEO CHALLENGE 2014
The 3rd Annual Lurong Living Paleo Challenge is the largest paleo challenge in the US. Our online program is PROVEN to improve both performance and body composition. It was built to the specification of our CrossFit Affiliates, and was created to support and empower the entire community. When you combine competition, community, accountability, structure, motivation, and education you end up with a recipe for success.
The Lurong Living Paleo Challenge platform allows for individuals to compete simultaneously as an individual and for their Affiliate Team. The 8 week Challenge tracks diet compliance, body composition, personal goals, workout performance, and improvements.
http://www.lurongliving.com/challenge/infoform-aff/#
IMPORTANT!
I am happy to announce that I decided to run the seminar twice first date will remain the same. Please reserve your spots by paying in advance so you can receive the materials prior to the seminar!
If you are a member you can register through Wodify http://crossfit100.wodify.com/MembershipSales/Home.aspx
Date: 09-06-14
AND
Date: 09-14-14
Time: 11:30 am
Duration 3-4 hours
Come ready to workout as well.
Cost: $20 for LuRong participants and $30 for the public
Space is limited to 30 people. There will be more information coming soon.
Come watch ” the Science of Eating” and learn how performance nutrition WILL FUEL YOU….
Next week menu.

STEAK FAJITAS
Grilled steak and sautéed sweet peppers, poblano peppers, sweet potatoes and onions with cumin and lime juice on top of mixed greens w/a side of a spicy roasted tomato salsa.
$10

LEMON CAPER SALMON SALAD
Roasted salmon gently flaked and folded together with lemon, capers, celery, green onions and dill. Finished with a drizzle of olive oil, sits on a bed of spinach with a wedge of lemon.
$10

SHRIMP ASIAN NOODLES
Roasted spaghetti squash, sautéed sweet peppers and onions tossed with a slightly spicy asian almond sauce and then topped with roasted shrimp, green onions and cilantro

Main – CrossFit

***WOD’s can be scaled for athletes of all abilities***
Consistency before intensity.

View Public Whiteboard

3-4 Min (No Measure)

In your own!

3 rounds of 10 min (No Measure)

10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat/Lunges with PVC
Sit-ups
Caterpillar
Push ups
Run low backwards

Mobility

4 Min
4 Body Parts
1 Min Each
:30 Sec Each Side
you have little time to work on mobility, try to be goal oriented with the time you do have.

Power Snatch (5/5)

Spend 8-10 min finding a weight that works for the workout

Metcon (Time)

8 Rounds
5 Power Snatch
15 wall Balls
200 M Run
Rest 30 Sec

Metcon (AMRAP – Rounds)

10 min finisher
30 Cal Row
30 KB Swings

CF 100


Announcements

LURONG LIVING PALEO CHALLENGE 2014
The 3rd Annual Lurong Living Paleo Challenge is the largest paleo challenge in the US. Our online program is PROVEN to improve both performance and body composition. It was built to the specification of our CrossFit Affiliates, and was created to support and empower the entire community. When you combine competition, community, accountability, structure, motivation, and education you end up with a recipe for success.
The Lurong Living Paleo Challenge platform allows for individuals to compete simultaneously as an individual and for their Affiliate Team. The 8 week Challenge tracks diet compliance, body composition, personal goals, workout performance, and improvements.
http://www.lurongliving.com/challenge/infoform-aff/#
IMPORTANT!
I am happy to announce that I decided to run the seminar twice first date will remain the same. Please reserve your spots by paying in advance so you can receive the materials prior to the seminar!
If you are a member you can register through Wodify http://crossfit100.wodify.com/MembershipSales/Home.aspx
Date: 09-06-14
AND
Date: 09-14-14
Time: 11:30 am
Duration 3-4 hours
Come ready to workout as well.
Cost: $20 for LuRong participants and $30 for the public
Space is limited to 30 people. There will be more information coming soon.
Come watch ” the Science of Eating” and learn how performance nutrition WILL FUEL YOU….

Main – CrossFit

***WOD’s can be scaled for athletes of all abilities***
Consistency before intensity.

View Public Whiteboard

3-4 Min (No Measure)

In your own!

3x or 10 min (No Measure)

Run 400m
20 Sit-ups
10 Push-ups
10 Strict T2B or V-Ups
10 Jumping Squats
10 burpees
10 air squats pause 3 secs
10 Side lunges each side pause 3 sec

Mobility

4 Min
4 Body Parts
1 Min Each
:30 Sec Each Side
you have little time to work on mobility, try to be goal oriented with the time you do have.

Movement Prep / Set up

Review each Barbell Movement for cycling reps correctly.

“Air Force-ish ” (Time)

1 mile Run
20 Thrusters 95/65
20 Hang Power Cleans 95/65
20 Push Jerks 95/65
20 OH Squats 95/65
20 Front Squats 95/65
Every min on the min perform 3 burpees advance Athletes perform 5 burpees
End with 1 mile Run

CF 100

Announcements

LURONG LIVING PALEO CHALLENGE 2014
The 3rd Annual Lurong Living Paleo Challenge is the largest paleo challenge in the US. Our online program is PROVEN to improve both performance and body composition. It was built to the specification of our CrossFit Affiliates, and was created to support and empower the entire community. When you combine competition, community, accountability, structure, motivation, and education you end up with a recipe for success.
The Lurong Living Paleo Challenge platform allows for individuals to compete simultaneously as an individual and for their Affiliate Team. The 8 week Challenge tracks diet compliance, body composition, personal goals, workout performance, and improvements.
http://www.lurongliving.com/challenge/infoform-aff/#
IMPORTANT!
I am happy to announce that I decided to run the seminar twice first date will remain the same. Please reserve your spots by paying in advance so you can receive the materials prior to the seminar!
If you are a member you can register through Wodify http://crossfit100.wodify.com/MembershipSales/Home.aspx
Date: 09-06-14
AND
Date: 09-14-14
Time: 11:30 am
Duration 3-4 hours
Come ready to workout as well.
Cost: $20 for LuRong participants and $30 for the public
Space is limited to 30 people. There will be more information coming soon.
Come watch ” the Science of Eating” and learn how performance nutrition WILL FUEL YOU….

Main – CrossFit

***WOD’s can be scaled for athletes of all abilities***
Consistency before intensity.

View Public Whiteboard

3-4 Min (No Measure)

In your own!

3x or 10 min (No Measure)

Run 400m
20 Sit-ups
10 Push-ups
10 Strict T2B or V-Ups
10 Jumping Squats
10 burpees
10 air squats pause 3 secs
10 Side lunges each side pause 3 sec

Mobility

4 Min
4 Body Parts
1 Min Each
:30 Sec Each Side
you have little time to work on mobility, try to be goal oriented with the time you do have.

4 Mins of Movement Prep/Practice:

Front Squats 4-8 min

Metcon (8 Rounds for reps)

Tabata Front Squats 95/65

Metcon (4 Rounds for time)

4 Rounds of:
50 DU
30 Plate OH Walking Lunge (45/25)
20 Burpees to a plate

Rest 1:30 between rounds.

I am happy to announce that #CrossFit100 will be hosting a Paleo-Zone Nutrition…

I am happy to announce that #CrossFit100 will be hosting a Paleo-Zone Nutrition Seminar near you!
Come watch “The Science of Eating” and learn how performance nutrition WILL FUEL YOU….
This nutrition training program customized to you will maximize your results from lean to strong. We tell you what to eat for every meal!!! It yields the greatest results from the elite athlete to the house wife. This experiment will answer all questions that you have ever had about how to fuel your body. It is important to get your nutrition right before you take any supplements. We will also be looking at output.
Please reserve your spots by paying in advance so you can receive the materials prior to the seminar!
Come ready to workout as well.
Date: 09-06-14
AND
Date: 09-14-14
Time: 11:30 am
Duration 2.5 – 3 hours
If you are a member you can register through Wodify
Cost: $20 for LuRong participants and $30 for the public
Space is limited to 30 people.
Come watch “The Science of Eating” and learn how performance nutrition WILL FUEL YOU…
For any questions or to make reservations please call 414-313-1427

CF 100

Announcements

LURONG LIVING PALEO CHALLENGE 2014
The 3rd Annual Lurong Living Paleo Challenge is the largest paleo challenge in the US. Our online program is PROVEN to improve both performance and body composition. It was built to the specification of our CrossFit Affiliates, and was created to support and empower the entire community. When you combine competition, community, accountability, structure, motivation, and education you end up with a recipe for success.
The Lurong Living Paleo Challenge platform allows for individuals to compete simultaneously as an individual and for their Affiliate Team. The 8 week Challenge tracks diet compliance, body composition, personal goals, workout performance, and improvements.
http://www.lurongliving.com/challenge/infoform-aff/#
IMPORTANT!
I am happy to announce that I decided to run the seminar twice first date will remain the same. Please reserve your spots by paying in advance so you can receive the materials prior to the seminar!
If you are a member you can register through Wodify http://crossfit100.wodify.com/MembershipSales/Home.aspx
Date: 09-06-14
AND
Date: 09-14-14
Time: 11:30 am
Duration 3-4 hours
Come ready to workout as well.
Cost: $20 for LuRong participants and $30 for the public
Space is limited to 30 people. There will be more information coming soon.
Come watch ” the Science of Eating” and learn how performance nutrition WILL FUEL YOU….

Main – CrossFit

***WOD’s can be scaled for athletes of all abilities***
Consistency before intensity.

View Public Whiteboard

3-4 Min (No Measure)

In your own!

10 Min (No Measure)

2 min of Jump Rope practice
20 Walking Lunges with spiderman and samson stretch
10 Burpees
10 Passthroughs
10 Oh Squats
10 Push ups
10 V-Ups
400 M Run
500 Row

Mobility

4 Min
4 Body Parts
1 Min Each
:30 Sec Each Side

you have little time to work on mobility, try to be goal oriented with the time you do have.

Metcon (3 Rounds for weight)

Press
EMOM 3
4 Press @ 50-60 %
4 Strict Pullups

60s Rest & Load

EMOM 3
3 Push Press @60-70%
3 Strict Pullups

60s Rest & Load

EMOM 3
2 Jerk @ 70-80%
2 Strict Pullups

Metcon (Time)

Complete a total of 10 rounds
2:00 min AMRAPS
1 min Rest
of:
5 Hang Power Cleans 65/95
10 push-ups
15 squats
Every round pick up where left of.

Here we are! #lurong #Lurongchallenge #changinglives

Here we are! #lurong #Lurongchallenge #changinglives


My Box Story- Video Series
lurongliving.com
The Lurong Living Paleo Challenge has become a marque event for CrossFit affiliates across the country. It is Challenge season, where we focus in, get accountable, and make change happen. It becomes part of our culture; it is contagious. Many unsuspecting members have been caught by the Challenge bu…

CF 100

Announcements

LURONG LIVING PALEO CHALLENGE 2014
The 3rd Annual Lurong Living Paleo Challenge is the largest paleo challenge in the US. Our online program is PROVEN to improve both performance and body composition. It was built to the specification of our CrossFit Affiliates, and was created to support and empower the entire community. When you combine competition, community, accountability, structure, motivation, and education you end up with a recipe for success.
The Lurong Living Paleo Challenge platform allows for individuals to compete simultaneously as an individual and for their Affiliate Team. The 8 week Challenge tracks diet compliance, body composition, personal goals, workout performance, and improvements.
http://www.lurongliving.com/challenge/infoform-aff/#
IMPORTANT!
I am happy to announce that I decided to run the seminar twice first date will remain the same. Please reserve your spots by paying in advance so you can receive the materials prior to the seminar!
If you are a member you can register through Wodify http://crossfit100.wodify.com/MembershipSales/Home.aspx
Date: 09-06-14
AND
Date: 09-14-14
Time: 11:30 am
Duration 3-4 hours
Come ready to workout as well.
Cost: $20 for LuRong participants and $30 for the public
Space is limited to 30 people. There will be more information coming soon.
Come watch ” the Science of Eating” and learn how performance nutrition WILL FUEL YOU….

Main – CrossFit

***WOD’s can be scaled for athletes of all abilities***
Consistency before intensity.

View Public Whiteboard

3-4 Min (No Measure)

In your own!

2 Rounds (No Measure)

1min jump rope
:30 Bottom of Squat
:30 Inch worms
:30 Side Planks R
:30 Spiderman
:30 Side Planks L
:30 Superman Hold
1min Sprints

Mobility

4 Min
4 Body Parts
1 Min Each
:30 Sec Each Side

you have little time to work on mobility, try to be goal oriented with the time you do have.

Metcon (No Measure)

EMOTM 12 min
Even
Odd
Band work

Metcon (Weight)

Spend 10 min finding 5 rep max for the day

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP
12 KB Swings
12 Toes to bar
12 Deadlift
200 m Run


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