The Challenge Has Begun!

The 2015 Lurong Living Resolution Challenge has officially begun!  If you are reading this right now and its still Monday the 18th, its still not too late to sign up!  All you need to do is CLICK HERE and you will be directed to the sign up page where you can join the rest of the 60 Double Edge members who are competing in this years challenge!  Last year we 2nd in the nation, winning prizes for the gym and for our members!
If you are already signed up below are some reminders about the challenge.  If you have any questions please contact [email protected].
    Measurements and body weight are due on the 27th!  If you haven’t yet gotten your measurements contact [email protected] or [email protected]
  • WOD’S – Every week we will have a designed workout to complete.  The workout will always be released Sunday night on the Lurong website and we will complete the workout each Thursday as part of the class workout.  Workouts must be recorded by the next Monday of the following week, please don’t forget!
  • DIET – You must record your diet daily by going to your homepage and clicking on “Daily Diet” in the side bar on the left.  You can choose 3 different levels in your diet which are beginner, pro and elite.   For an explanation of the 3 different level CLICK HERE.
  • GOALS – Another way for us to earn points as a team is for everyone to include particular goals that they would like to accomplish during the challenge.  It can be as simple as lose 5 pounds or as complex as having the fastest Fran time in the gym!  Whatever it is you can enter your goal by clicking on the “Goals” tab in the side bar on the left at your homepage.
We look forward to competing once again to be the top Welded gym in the nation!  GOOD LUCK, EAT WELL AND HAVE FUN!



Warm Up:

3 Rds:

5 burpees, 10 goblet squats, 15 v-ups

Finish with 15 PVC PT, GM, 20 scorpions, 20 leg swings


5×4 Bench Press  Every  1:20 sec

Lean: No Strength

For Time:

20 burpee box jumps

30 Wall Balls

40 Double Unders

50 Sit ups

40 Double unders

30 Wall balls

20 Snatches 115/75

Welded Lean
3 Rounds
50/40 cal bike
50 lunges (30/20)
50 push-ups
Mobility of the day: Anterior Compartment Smash (pg. 265)

Improves: Overhead Positioning, Bench Press, Push up




Strengthen and Lengthen 
6 to 7am

12 to 12:45pm
5:30 to 6:30pm


Guided Stretching
12:45 to 1:15pm




handstand push ups
triceps accessory