Wednesday, July 30



Not Paleo, but oh so worth it!



Alright everyone… CrossFit Bane is officially signed up for the Lurong Living Paleo Challenge.

I will include a link to the page once it goes live on August 1st!!!!!

This site will explain in much further detail what this is all about!


To sum it up:


  • It is a worldwide challenge, with CrossFit gyms all around participating.
  • It’s $35/person (not payable to us. It’s on you to sign up if you want).
  • Registration begins August 11th
  • Challenge starts September 15th (which is a Monday).
  • There will be test WODs that will be incorporating into our regular programming
  • The last day of the challenge is November 9th (which is a Sunday)


If you have questions, please ask us! You do NOT have to do this, but it is something that we can all do together as a box and support each other throughout!! Think about it!!






Wednesday, July 30





500m row

Banded Shoulder – 2 ways

Inch Worms


Anything else you need!!!





Strict Press

2×5 @ 80% of 1 RM


12 min. cap







Power Clean (115/75)

Box Jumps (24/20)

20 Double Unders