Structural Support 1: Adductors Abductors Shoulders forward L-Down Shoulders forward L-Up Shoulders backward L-Down Shoulders backward L-Up Evil Wheels All- 2x10   Metcon: 4 Rounds "Fight Gone Bad" with a bike Wall-ball shots  20/14 Sumo deadlift high-pull  75/55 Box-jumps 20" Push-press 75/55 Bike 1 minute of rest between...

  Registration opens today Monday August 7th at 2:00pm .  Sign-up early for discounted pricing.    Strength: EMOM 9 Minutes Strict Press (3 for 3) add weight Push Press (3 for 3) add weight Push Jerk (3 for 3)   Metcon: 50 Pull-ups 50 HR Push-ups 100 Sit-ups 100 Air...

Just a reminder that there is NO yoga this Sunday 8/6.     Strength: Power Cleans 5x3 ascending   Metcon: 3 Rounds 300m run 6 Push Jerks 135/95 (SRX 155/105) 12 C2B (SRX 8 Bar Muscle-ups) 18 Ab-Mat situps ...

  Structural Support 2: Hollow Rocks Shrugs Curls Hip Extensions 3x8 of all   Metcon: "Linda" 10-1 Deadlift @ 1.5 bodyweight Benchpress @ bodyweight Cleans @ .75 of bodyweight ...

The Lurong Championship Challenge is back! A few new and exciting additions this year.  Early Bird registration is August 7th !  Talk to one of the coaches if you have any questions.       Structural Support 1: Adductors Abductors Shoulders forward L-Down Shoulders forward L-Up Shoulders backward...

*No yoga this coming Sunday 8/6.  See you the following week!* Strength: Push Jerk Split Jerk Accumulate 25 of each, adding weight every 3-5 reps   Metcon: AMRAP 7 minutes 5 Front squats 115/75 (no rack) 5 Shoulder to overhead 115/75 5 Pull-ups ...

  Friday July 28, 2017   Strength: Power Clean 15x1 adding weight every few reps   Accessory Strength: Bulgarian Split Squats 3x8 per Leg (add DB if possible)    Metcon: AMRAP 12 minutes 10 Ring Push-ups 20 Box Jump Overs 24/20 (must touch box) 30 KB Swings 70/53 (Russian)   Saturday - July 29,...

        Thursday - July 27, 2017   Structural Support 2: Hollow Rocks Shrugs Curls Hip Extensions 3x8 of All   Metcon: 4 Rounds 25/20 Calories on the Bike 25 Abmat Sit-ups (SRX 20 T2B) 10 Front/Back Rack Lunges 135/95    ...