Battle of the Shoes

Whether you know it or not we are all in the middle of what is shaping up to be a vicious marketing war between Nike and Reebok over the CrossFit community. As far as a quick history lesson goes – before Nano’s CrossFit did exist, it’s hard to believe, I know. Chuck Taylors, Sambas, and Inov8’s were everywhere…and if your name is Coach Mikey then Air Force 1’s were there too. Sometime around 2010 Reebok stepped into the picture and partnered with CrossFit and introduce the Nano. Footwear in CrossFit affiliates and garage gyms around the globe has never been the same since.  As CrossFit continues to grow and gain popularity, so does the competition for the shoe market…the most recent contender being Reebok’s antithesis – Nike.

That’s right Nike is finally stepping up and has made their version of a CrossFit shoe – the Nike MetCon 1’s.

Now Reebok is very possessive of their claim to the CrossFit community, and some could argue rightfully so. They will not go quietly into the night. They’re response – have Rich Froning design a limited edition shoe…make them out kevlar…and name it the CrossFit Compete 6:14.

Shots have been fired from both sides and this is going to be a battle.

Workout of the Day

  • Push Press:
    • 2-2-2-1-1-1
  • 2 Rounds: For Time
    • 20 Box Jumps
    • 20 Alternating Dumbbell Snatch (45/30 lbs)
    • 10 Handstand Push-ups
      • Rx1 = 7 Handstand Push-ups & 30/25 lbs
      • Rx2 = Above
      • Rx3 = 60/40 lbs

The Tamurai killing her double-under time trial.


February is coming…

Kelly & Ian

Kelly & Sir Ian during their 100 calorie row.


Cheryl hitting the target at the top of her burpees.

Strongtown 5pm

The 5pm class working through their 5 minute AMRAP.



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The Jumper

Attention LuRong challenge people, instead of doing weekly challenge workouts they’re mixing things up this time (a very little bit) and doing a ‘MiniWOD’ each week. These are designed so that you can do them on your own and they don’t need to be validated from my end. This week the MiniWOD is called ‘The Jumper’ and it’s a 5 minute test of either triple, double, or single-unders. This is actually a workout (minus the triple & single under options) that I personally used as a test when I was trying to learn double-unders. Let me tell you that there is nothing mini about 5 minutes worth of jumping…it leaves the puppies barking. Please make sure you stretch out or be prepared to walk like a penguin for a few days, I’m fine with either one.

Workout of the Day

  • Time Trials
    • 100 Calorie Row (10 Minute Cap)
    • 5 Minutes Double Under Test (LuRong Challenge)
      • Rx1 = Single Unders
      • Rx2 = Double Unders
      • Rx3 = Triple Unders
    • 5 Minute Bupee to Target (Opens Standard – 6″ Above Reach)
      • 3 Separate scores, rest as needed between trials

Brian doing a great job of keeping his chest up.


Natalie using her spirit fingers to get out of the bottom.


Connolly (we have a lot of Joe’s in the gym) getting setup for his squat.

Strongtown 5pm

The 5pm class starting their wall-ball & sit-up couplet.


Missy getting deep into her squat.



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Wednesday 1/28/15


We are back and running a regular schedule, including all morning classes for this Wednesday. The roads have been plowed and the parking lot has been cleared out…Coach Toon said he’ll be there in the morning so if anyone is willing to brave the 6 AM class I’m sure he’ll appreciate the company.

Workout of the Day

  • Back Squat: 
    • 3-3-3-3-3
  • For Time: 12-11-10-9-8-7-6-5-4-3-2-1
    • Wall Ball (20/14 lbs)
    • Sit-ups

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Tuesday 1/27/15 – Classes Canceled

All classes for Tuesday are canceled due to the Snowpocalypse of 2015. Wednesday morning is looking pretty questionable at this point. Chances are that the morning classes will be canceled and we’ll open up for the afternoon / evening sessions. We hope everyone stays safe & warm and we’ll see you all later this week.

Workout of the Day

  • Shovel the white stuff
  • Home WOD: 
    • 20-18-16-14-12-10-8-6-4-2
      • Lunges in place
      • 1 Wall Climb after each round
Strongtown 6am

Colleen and the 6am class with a little last minute storm prep.


Carlos doing a great job of getting her chin over the bar with her butterflies.


Scotty has such a nice rack.


Raff showing a solid receiving position on his power clean.

Strongtown 5pm

Tony and the 5pm class working through their Power Cindy.



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Juno Juno

So it looks like we’re in for a doozy of a storm with upcoming blizzard, I knew winter would show up eventually. As of now we’re running a normal schedule for Monday and we’ll be keeping an eye on things throughout the day. If you’re planning on attending one of the evening classes please make sure you check back to see if there have been and updates. Now if Monday is supposed to be bad then Tuesday is looking like what Jim Lahey would call a shit storm. Chances are that the day will be canned but we’ll wait to see how things look.

Workout of the Day

  • Power Cleans: Touch & Go
    • 3-3-3-3-3
  • 12 Minute Power Cindy
    • (Round #) Power Cleans (135/95 lbs)
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Squats
      • Rx1 = 115/75 lbs
      • Rx2 = Above
      • Rx3 = 155/105 lbs

Strongtown 9:30

Sharon & Kristin getting their bench on during Friday’s 9:30

Michelle & GereLu

Michelle & GereLu working through their holds


Robbie – relaxing during his chin over the bar hold.

Funk & Raff

Funk spotting Raff through his sets.


Sunday’s Teams of 3, 3 minute AMRAPs.


Colin doing a great job of ‘keeping the bar back’ during his overhead squats.

Kelly, Ang & Sophia

Kelly, Ang & Sophia working through their 3 minutes of rope climbs.

Baby B

Some people worked out on Sunday, others layer in their crib and watched things.





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Saturday Classes Canceled

Due to the upcoming storm, apparently we’re finally getting snow, we are going to be canceling this Saturday’s classes. If the condition of the roads last week (ice capade status) was any indication of what we can expect tomorrow then it’s not going to be pretty…except to look at, and in that case it I’m sure it will be beautiful. Other then that please stay safe and we’ll be back on a normal schedule this Sunday. cancelled canceled

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Friday 1/23/15

Workout of the Day

  • Bench Press:
    • 2-2-2-1-1-1
  • 10 Minute AMRAP
    • 20 Second Handstand Hold
    • 20 Second Squat Hold
    • 20 Second L-Sit Hold
    • 20 Second Chin Over Bar Hold

For a warmup…


Annette working through her double unders.


Marko getting setup for his deadlift.


Welcome Jen to Strongtown!


MaryBeth looking strong!



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