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

GROUP CLASS WORKOUT   Warm Up: 75 sec plank 3 Rounds 10 goblet squats,  6 jump switch lunges each   leg, 4 inchworms   Strength: 4×6 Back Squat @70% (Every 90 seconds)   Metcon: Dynamic For Time: 21 Box Jumps 24/20 15 Pull Ups 9 Cleans @165/115 35 Cals 9 Cleans @165/115 15 Pull Ups 21...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

GROUP CLASS WORKOUT   Warm Up: 6 Min AMRAP 20 DU (40 Singles), 8 Goblet Squats, 10 V-ups   Strength: Find 1RM Front Squat 15 MIn Time Cap Foundational: 6×3 Front Squat   Metcon: Dynamic 13 Min Time Cap 4 Rounds 10 Thrusters 95/65 10 T2B Finish with 75 Double Unders   Foundational 13 Min...Read More

GROUP CLASS WORKOUT   Warm Up: 4 Rounds 30/30 goblet squats/situps 10 burpees, 20 lunges   Strength: 12×1 Front Squat @85% (Every 50 seconds)   Metcon: Dynamic 4 RFT 4 Power Cleans @135/95 4 Front Squats @135/95 4 S2OH @135/95 10 Lateral Burpees   Foundational 4 RFT 8 Kb Swings 53/35 8 Goblet Squats 53/35...Read More

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: Back Squat (14 Minutes) 4 @75%, 3 @80%, 2×2 @85%, 8 @70%   Metcon: Dynamic Repeat WOD 9/9/14 12 Min AMRAP 15 DU 8 Box Jumps 24/20 5 Thrusters 95/65   Foundational 12 Min AMRAP 30 Singles 8 Step Ups 5 DB Thrusters   Mobility:...Read More

GROUP CLASS WORKOUT   Warm Up: 3 min Machine, Get Warm! 20 scorpions, 10 stretch lunges, 15 burpees, 20 stretch lunges, 20 scorpions   Strength: 40 Banded Good Mornings 40 Hollow Rocks 50 Russian Twists each side 50 Lunges Total w/ KB   Welded Partner Mash For Time: “Grace” 30 Clean and Jerks 135/95 “Fran”...Read More