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...Read 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...Read 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...Read 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...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...Read More

Here is the quick rundown on Roger who is a beloved member of our DE Family Roger was diagnosed in late January with a very rare form of “eye cancer,” called amelanotic ocular melanoma. Since being diagnosed, he has had to visit many specialists, undergo surgery, and will be starting radiation treatment soon. His treatment...Read More

By: Share Townsend St. Patrick’s Day is a feast day based on St. Patrick, the patron saint of Ireland who died on March 17th; that is why we celebrate the holiday on March 17th. He was Roman Catholic and was captured by Irish raiders and taken to be a slave. During his time being a slave he...Read More

Todays Challenge is 20 alternating pistols in 1 minute!  Scaled is to a 12 inch box with 1 45lb plate.  Take a picture of you attempting this challenge and then show it to the front desk for a raffle ticket!   GROUP CLASS WORKOUT   Warm Up: 3 Rounds of: 30 sec Plank OR 30...Read More

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   3 Rds: Scaled only do 2 Rounds: 20 DB Rows each arm 20 DB Step Ups Adv: 12 Pistols instead of Step Ups 30 Banded Good mornings   Metcon:   Welded 1200m Run (Both) 70 Thrusters 95/65 50 BFB 40 Front Squats 135/195 20 Muscle Ups/40...Read More

By: Sharae Townsend We are brainwashed from seeing in the media everywhere that eating less while dieting makes you skinny. This is a myth. The reason people have such a hard time sticking to their “diets” is because they are not eating enough. You are not getting the proper nutrients needed when you don’t eat...Read More