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...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...Read More
GROUP CLASS WORKOUT Warm Up: 2 min machine 3 Rounds 10 PVC good mornings, 7 goblet squats, 10 walking lunges Strength: 1 Rep Max Deadlift 14 Min Time Cap Focus on bracing sequence and form before weight Foundational: 6×3 Moderate Weight Metcon Lurong Triplet Tester 11 Min AMRAP 3-6-9-12-15-18… Wall balls Box...Read More
I don’t think there is a week that goes by that i don’t have someone come up to me in the gym and ask me how to fix their shoulder pain. My answer is always easy and simple, fix your mechanics! Now i understand that can be easier said then done sometimes, but the...Read More
Sabrina is hard not to love, she is fun, has an upbeat personality, but she wont take crap! As much as I love all the male trainers, I apperciate having Sabrina around all the time, because she gets all the girl stuff 🙂 I appreciate all the hard work and time she puts into the...Read More
Can a training program like Welded help to cure depression? This is the question I asked Faraaz Merchant a local psychiatrists and Double Edge member after a workout last week, his response surprised me. Faraaz explained to me that there has been an significant amount of studies that have shown the benefit exercise can have...Read More
When Welded was developed back in 2000 it was meant to be a program to help develop and enhance any one persons ability to perform a given task. Welded’s constant variability in programming and training is what helps the average person develop broad strength and conditioning that are usually lacking in more specialized fitness programs. It...Read More
GROUP CLASS WORKOUT Warm Up: 20 Medball slams, 20 hollow rocks, 20 scorpions 3 lap run, 20 PVC PT, 20 air squats Strength: 20 Strict Pull Ups Over Hand/ 20 Under Hand 5×10 Seated (Ground) DB Press 5×10 Push Ups(15 Minute Time Cap) Metcon: Dynamic 20 Min Partner WOD Partner A. 200...Read More
