Blog

GROU CLASS WORKOUT   Warm Up:  3 Rounds 30 sec DUs, 10 pushups, 15 airsquats, 15 PVC PT Finish 15 PVC GM   Skills: Toes to Bar, Wall Climbs/HSPU, OHS Adv: Muscle Ups 16 minutes     Welded For Time: 70 DU 70/55 Cal Row 70DU 70//55 Cal BIke 70 DU Adv: Skier   Welded Lean For Time: 70 DU 70/55 Cal Row 70DU 70//55 Cal BIke 70 DU Adv: Skier   Mobility of the Day: Calf Smash (pg. 376) Improves: Ankle Range, Ankle and Knee Pain, Tight Calfs       MASTERS CLASS (AGES 40+) 8:30 to 9:45 with Coach Arthur       COMPETITORS CLASS  6:30 to 8pm with Coach JacobRead more

GROUP CLASS   Warm Up:  20/15 Cal Machine 2 Rounds 15 Banded GM, 12 lunges, 6 burpees Finish with 20 PVC, 20 leg swings   Strength: 60 KB Deadlifts Standing on plate 50 Pushups Adv: 40 Ring DIps 30 Strict Pull ups   Metcon:   Welded Partner WOD 1500m Row 30 Power Cleans @135/95 30 Lateral Burpees 30 Front Squat @115/75 30 Pullups/C2B 30 Thrusters @95/65 1500m Row Adv: Male 155/135 Adv: Female 105/75   Welded Lean 40/33 Cal Bike 40 Wall Balls 20/14 40 Box Jumps 24/20 1 Min Plank (Both) 40 Burpees 40 DB Lunges 40/25 1 Min Plank (Both) 40 Plank to Pushup 40 KB High Pulls 53/35 40/33 Cal Bike   Mobility of The Day: Super Friend Quad Smash Improves:  Overall Well BeingRead more

GROUP CLASS WORKOUT   Warm Up:   20/15 cal machine 2 Rounds: 10 DB Thrusters, 15 situps, 12 lunges, 5 burpees 15 PVC PT, GM, 20 leg swings   Strength: 12 Minutes Find 1RM Power Clean Lean: 7×3 Power Cleans   Metcon: Welded   15 Minute AMRAP 3 Power Cleans 155/105 5 T2B 7 Lateral Burpees 10 Wall Balls 20/14 Adv: Add 1 MU per round   Welded Lean 15 Min AMRAP 3 Deadlifts 185/125 5 T2B 7 Lateral Burpees 10 Wall Balls 20/14 Adv: 205/140   Mobility of The Day: Banded Hip Capsule Improves: Squat, Deadlift, Hip Pain, Knee Pain     OPEN GYM 8 to 9am     MASTERS CLASS (AGES 40+) 8:30 to 10am With Coach ArthurRead more

Strengthen & Lengthen   Tired of that shoulder pain?  Still struggling to get into a full depth squat?  Our strengthen and lengthen helps to bring the best out of each athlete by focusing on proper alignment and linking breath with movement to lengthen tissues, increase muscle stamina, and build joint strength. Great for the beginner and advanced practitioner alike, this class offers a challenging yet accessible practice for all.   Rest & Restore   Rest and Restore is a perfect balance for the athlete looking to take a day off from the daily WOD and treat their body to some well deserved rest and recovery.  This class is a slower-paced, gentler flow that focuses on instruction of the basic postures to stretch, restore, and mobilize tired muscles.  Whether you are just beginning your yoga journey or are well traveled, our Rest and Restore class will help you to stay connected...Read more

Here is a great blog brought to you by the Lurong Living Challenge team about how the Resolution challenge is a perfect way to prepare us for the Welded Open.  Enjoy! With the Welded Opens nearing, there are critical ways you need to prepare. The Resolution Challenge is built to help you perform at high levels, improve your WOD times, set new PRs, and improve your health. Now that the Opens are right around the corner, you should be focused on your goals more than ever. Your goals should be designed to help you be prepared to compete at a high level during the Opens, and they should be something you can accomplish. Listed in the following sections are some essential elements to of your goals to help you with the Welded Opens. Diet to achieve your goals for the Opens, it is important to maintain a strict diet. If...Read more