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As most of us know by now, a proper warm up that includes mobility can be the difference between feeling good on those 4 rep back squats or feeling like you are getting crushed!  To help facilitate your warm up we are now offering pre-mobility before class begins.  The pre-mobility will always be on the board or on the blog and will be focused to help you prepare for the strength portion of the workout. These pre-mobility exercises are mean to effectively prepare you for the upcoming strength by helping free up areas of restriction directed towards the movement at hand.   You are welcome to work on areas of restriction and we highly encourage everyone to try and show up 15 to 20 mins early to work on your mobility. By freeing up your areas of restriction you will notice not only an increase in performance but you will...Read more

GROUP CLASS WORKOUT   Warm Up: 200m Run, 30 Pass Throughs, 10 Pushups, 10 Burpees   Strength: 30 Dips (Weighted/No Weight) Rings/Matador 100 Banded Tricep Extensions 50 Weighted Sit Ups (MedBall or DB) 40 Russian Twists Each Side w/ Weight   Metcon: Dynamic Partner ʺCindyʺ 20 Minute AMRAP 5 Banded Pullups/Ringrows 10 Push Ups 15 Air Squats   Foundational Partner ʺCindyʺ 20 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats Switch every round Mobility: Pre – Super Front Rack  Post – Super Friend Smash of your choice     COMPETITORS CLASS WORKOUT   Warm Up: 200m Run, 30 Pass Throughs, 10 Pushups, 10 Burpees   Strength: 15 Power Cleans @ 80% 4×10 DB Row Each Arm   Metcon: 21-15-9 Box Jump Overs Pull Ups Deadlifts @ 175/125 Finish With 2k Row   Mobility: Partner Smash Of Your Choice  Read more

GROUP CLASS WORKOUT   Warm Up: 2 min machine, 20 pass throughs, 1 min plank, 15 pushups, 2 lap run   Strength: 14 Power Cleans (Every 40 Seconds) Dynamic: Heavy Foundational: 2 Cleans   Metcon: Dynamic 18 Min Time Cap 2 Rounds 800 Meter Run 10 Front Squats @115/95 15 Burpees   Foundational 2 Rounds 400m Run 15 Goblet squats 20 Burpees   Mobility: Pre – Bilateral Shoulder Flexion (pg. 259) Post – Suprapatella Smash and Floss (pg. 327)     COMPETITORS CLASS   Warm Up: 2 min machine, 20 pass throughs, 1 min plank, 15 pushups, 2 lap run   Strength: Requirement Practice   Metcon:   15 Snatches @ 135/95 2 Rounds 20 Pull Ups 40 Wall Balls Finish With 15 Snatches @ 135/95   Mobility: Posterior Chain Smash (pg. 351)          Read more

The time has come to let the rubber hit the road with the first Lurong Challenge workout.  Whether you are part of the challenge or not we will all be participating in the workout because it is the WOD of the day!  There are a few things that we will need you to be prepared for before you come to class tomorrow.  First, visit www.lurongliving.com/challenge and read the rules of the workouts, you will need to decide whether you are going to compete at level 1, 2 or 3.  After you decide what level you are please familiarize yourself with the workouts.  The workouts are available in the blog section on your main profile page. When you arrive to class tomorrow please let your instructor know if you are participating in the Lurong Challenge so that he knows to give you a scorecard.  Everyone who is doing the challenge will...Read more

GROUP CLASS WORKOUT   Warm Up: 2 min machine, lunge around first rig, then bear crawl twice around first rig, 15 air squats, 15 v-ups   Strength: Dyn: 50 Push Ups (Advanced-Banded) Found: 40 Pushups Dyn: 100 Tricep Extensions Found: 80 Tricep Extensions Dyn: 30 DB Lunges Each leg(Adv OH DB) Found: 20 DB Lunges Each leg   Metcon: Dynamic: 10 Rounds For Time (Partner) Alternate Rounds 3 Cleans 135/95 7 DB Thrusters @35/20 Sprint Workout!   Foundational 10 Rounds For Time (Partner) Alternate Rounds 6 KB Swings 6 DB Thrusters Sprint Workout!   Mobility: Pre – Anterior Compartment Smash (pg. 264) Post – Super Couch (pg. 331)     COMPETITORS CLASS WORKOUT   Warm Up: 2 min machine, lunge around first rig, then bear crawl twice around first rig, 15 air squats, 15 v-ups   Strength: 8×3 Touch and go power cleans   Metcon: 3 Rounds of: 4 Minute...Read more