Blog

Quick Reminder!  All Lurong workouts need to be done and inputted by Monday the 20th by 8:59pm for our gym to receive points!   We are still fighting for the top position and we need to continue logging those diets, goals, recipes and workouts.  If you haven’t tried to move up a level on the workout we encourage you to give it a try, you are much stronger than you think!  Also, if you have missed a workout, please don’t give up!  For our gym to be qualified for the grand prize we must have at least half of all workouts to be finished. We are very proud of everyone who continues to stay strong during this challenge as we pass the half way part.   We are seeing huge changes in many of our members and we cant wait to see what another 4 weeks will do!  If you...Read more

With the Lurong Living Paleo challenge finished it is now purely a waiting game to see if we had what it took to overcome the deficit from 2nd to first.  Currently Double Edge is sitting in 2nd place behind Welded 716 who has over a 200 point lead.   We will not have definitive answer to who will be crowned the 2014 challenge champion until the end of the week. Win or lose we couldn’t have been more proud on how our team came together at the end to make sure that every bonus, workout and recipe was recorded to give us the best chance we could have!  From here on out its up the paleo gods to decide whether we will pull out the upset and become the champions.  Only time will tell!   GROUP CLASS WORKOUT   Warm Up: 3 Rounds 25 DU (50 singles), 12 V-ups, 15...Read more

GROUP CLASS WORKOUT   Warm Up: 2 min machine 30 air squats, 20 PVC pass throughs, 15 burpees   Strength: 18 Power Snatches-Choose weight (1 Every 30 Seconds)   Metcon: Dynamic For Time: 15 HSPU 25 Box Jumps 24/20 35 Cals 45 Thrusters 45/35 35 Cals 25 Box Jumps 24/20 15 HSPU Foundational For Time: 15 Wall Climbs/Box Push Ups 25 Step Ups 30 Cals 45 Thrusters 35/15 30 Cals 25 Step Ups 15 Wall Climbs/Box Push Ups   Mobility: Pre – Anchored Thoracic Spine Smash Post – Calf Smash w/ Partner or Roller  Read more

GROUP CLASS WORKOUT   Warm Up: 3 Rounds 12 air squats, 12 situps, 12 good mornings pvc, 9 kb swings   Strength: 50 Banded Good Mornings-Advanced with BB 4×15 Heavy KB Shrugs 4×15 Push Ups 4×10 Strict Pull Ups   Metcon: Dynamic 7 Rounds 10 Cals Alt. 10 Wall Balls 20/14 10 KB Swings 53/35 10 OH Plate Lunges 45/25 24 Min Time Cap   Foundational 6 Rounds 10 Cals Alt. 10 Wall Balls Thrusters 10 KB Swings 10 Lunges   Mobility:   Pre-Thoriac Spine Roll on Roller Post– Lat Smash  Read more

GROUP CLASS WORKOUT   Warm Up: 2 min machine 2 Rounds 10 burpees 20 hollow rocks 10 air squats   Strength: 7 Sets (Every 1:15) 1 Power Clean+2 Front Squats   Metcon: Dynamic For Time: Buy In: 30 Toes to Bar 4 Rounds 15 Box Jumps 24/20 15 Pushups 15 Ab Mat Situps 15 Air Squats Cash Out: 30 Toes to Bar   Foundational For Time: Buy In: 30 Knees To Elbows 3 Rounds 15 Box Jumps 15 Pushups 15 Ab Mat Situps 15 Air Squats Cash Out: 30 Knees To Elbows   Mobility: Pre – Super Front Rack Post – Hamstring mobilization With Bands     COMPETITORS CLASS WORKOUT   Click Here  Read more