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GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 12 Singles Rack Thruster (EMOM)   Metcon: Dynamic 14 Minute AMRAP 30 Cals Alt. Machine 30 TTB 30 Wall Balls 30 Cals Machine 30 Cleans @115/75 (Dynamic starts with Rower)   Foundational 14 Minute AMRAP 20 Cals Alt. Machine 20 V-ups 20 Wallball thruster 20 Cals Machine 20 KB Swings (Dynamic starts with Rower)   Mobility: Pre – Banded OH Distraction Super friend Quad Smash     SKILL’S CLASS Rope Climbs KB Snatches Burpee Efficiency  Read more

Hopefully everyone had a great weekend full of laughter, love and plenty of carbs because today marks the beginning of the 8 week long Lurong Paleo Challenge.  Say goodbye to unhealthy eating and hello to the journey of Paleo eating!  As over 75 of our members embark on this challenge we encourage everyone to share their stories, recipes and challenges with each other so that we all can succeed in living a healthier life! As a reminder for everyone participating in the challenge, you can now input your measurements and weight for the beginning of the challenge.  If you haven’t visited your profile yet please go to www.lurongliving.com/challenge and click the sign in button in the right hand corner to access your profile.  All measurements and weights are due on September 29th so don’t wait, get your measurements today! Also available to view are the first 3 workouts for the...Read more

30 years ago Tammy Wellock gave birth to a beautiful, sweet little boy.  Now 30 years later you have Derek Wellock….. Beautiful? Sweet?  Probably depends on who you ask!   Never the less our fearless leader/boss/chunk is leaving his 20’s behind him and entering the unknown world of his 30’s!   To celebrate this rite of passage i am asking everyone to wish him a happy birthday in every way possible!  Below you can find any one of those ways in which i highly encourage everyone to wish him happy birthday in multiple different ways!  You only turn 30 once so lets make sure he knows it! Derek Wellock contact info: Email: [email protected] Work: 775-657-9956 Cell: 775-224-3533 Facebook: https://www.facebook.com/derek.wellock?fref=ts&ref=br_tf Instagram: @derekwellock   GROUP CLASS WORKOUT   Warm Up: 10 PVC good mornings, 1 min plank, 10 goblet squats, 15 PVC pass throughs, 10 goblet squats, 5 burpees   Strength: Squat Clean Review...Read more

Due to popular demand Thursday challenges are back!  Each class will have a chance to show their skills by completing the challenge given to them at the beginning of class.  The winners of tomorrows challenge will receive a Fit Aid and a Perfect Foods Bar!  Whats the challenge you ask?  Just wait and see!   GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Skills: Rope Climbs, Handstand Holds At the end of class Metcon: Dynamic 30 Min Running Clock 0-10 Min 7 Min AMRAP -60/45 Cal Row Max Cleans @155/105 10-20 Min 7 Min AMRAP -60/45 Cal Assault Bike Max T2B 20-30 Min 7 Min AMRAP -60 Burpees to Rig Max Thrusters 95/65   Foundational 30 Min Running Clock 0-10 Min 7 Min AMRAP -45/35 Max KB Swings 10-20 Min 7 Min AMRAP -45/35 Cal Assault Bike Max Knees to Elbow/V-Ups 20-30 Min 7 Min AMRAP -45 Burpees to...Read more

GROUP CLASS WORKOUT   Warm Up: 3 Rounds 12 OH squats PVC, 10 Pass throughs, 10 Pushups, 2 lap run   Strength: Power Clean-14 Singles (Every 40 Seconds) Foundational: 2 Power Cleans   Metcon: Dynamic 9 Min AMRAP 3 Power Cleans (155/105) 6 Pull-ups 9 Air Squats Rest 3 min 9 Min AMRAP 3 Front Squats (155/105) 6 Toes to Bar 9 Pushups Foundational 9 Min AMRAP 6 KB Swings 6 Ring Rows 9 Air Squats Rest 3 min 9 Min AMRAP 6 Goblet Squats 6 K2E/V-up 9 Pushups   Mobility: Pre – Super Front Rack Mobilization Post – Adductor Smash With Foam Roller/KB     COMPETITORS CLASS WORKOUT   Warm Up: 3 Rounds 12 OH squats PVC, 10 Pass throughs, 10 Pushups, 2 lap run   Strength: Find 1RM Squat Clean   Metcon: For Time Of: 100 DU 75WB 50 T2B 25 HSPU 12 min time cap    Read more