****Memorial Day Murph! This Monday 9 am ONLY!****

The LuRong Summertime Challenge workouts will be posted as the regular workout of the day every Tuesday until the end of the challenge. Each Monday evening, we'll set up a table with updated scorecards, measuring tape, and detailed instructions for the following day. Please review the workout videos and standards in advance to help things move along. Have fun and celebrate every victory along the way!


RUBBING the Way to a Fitter YOU!

Dec 22

Massage therapy is often regarded as an extravagance, a luxury, or an expense awaiting justification. Few actually regard a massage as a viable form of medical treatment. But it is. Massage therapy is actually the simplest and oldest form of medicine. There are references to massage in Chinese medical literature dating back to 2,700 B.C. Indeed, Hipporcates, […]Continue Reading

November Accomplishments

Dec 07

“The man who thinks he can and the man who thinks he can’t are both right. Which one are you?” -Henry Ford Taking Home Some Hardware at The Throwdown for Cancer  Dave Strong, Ron Winslow, Nick Thompson, Matt Stebbins, Mary Pont, Monica Romano, Janice Rodriguez, Bianca Fiondella, Luis Suarez, Mike Bergantino, Jim Connelly, Paul Angelini, […]Continue Reading

All The More Reason

Nov 30

This is a picture of former CrossFit Games (2009, 2010, 2011, & 2012) competitor, Lindsey Smith at the 2009 CrossFit Games, day 2.  If you look closely, you can see her left eye is bleeding.  Lindsey had just dropped a barbell on her forehead attempting a one-rep-max snatch.  Here, she is contemplating lifting it again. […]Continue Reading

Take a Lesson from the Egg

Nov 24

An interesting concept on which to meditate…. Which do you allow to happen more often?  Are you broken from the outside or the inside? Do you allow external forces–people, situations at work and home, substances— to break you? Or have you vowed to be a participant in your own life–to be proactive, and make be the […]Continue Reading

Listen to the Olympic Lifts

Nov 16

The other day, I saw an interesting status on a fellow coach’s Facebook wall: “The Olympic lifts will teach you more about life and tell you more about who you are than most things that you do will.  These two lifts are a microcosm of something far greater, well beyond a barbell and bumper plates“. […]Continue Reading

Drop the Excuses; Get Involved

Nov 10

Most of you who know me, know that religion is an important component in my life.  There was a time, where I let it go to the wayside; this was partly because I felt I couldn’t live up to its standards, but also because I felt no connection while at church.  After a self-assessment, I realized […]Continue Reading


Oct 26

“To improve is to change; to be perfect is to change often.” -Winston Churchill You may have read about it in the Branford Patch, or perhaps you heard it through the SCF grapevine, but Shoreline CrossFit is moving! Don’t worry, we are not going too far… In fact, we are going from Northeast Industrial Drive […]Continue Reading