We're having our 5 Year Anniversary Partner Workout and BBQ on Saturday, August 16th. One workout time only. Immediately followed by some good food and friends. Save the date! More details to come!
The next LuRong Living Paleo Challenge starts Sept 15th! This year, we have a real chance of winning the grand prize of a $50,000 gym makeover! Go to the LuRong Living Challenge website to register under our affiliate!

CrossFit Exercises

Videos courtesy of CrossFit Inc.

Adrian Teaches Kipping, Part I [Windows Media Player][QuickTime] Adrian Teaches Kipping, Part II [Windows Media Player][QuickTime] Adrian Teaches Kipping, Using the Hips [Windows Media Player][QuickTime] Air Squat Demo w/explanations [Windows Media Player][QuickTime] Back Extension, Hip Extension, Hip-back Extension [Windows Media Player] Back Squat (aka Squat) [MPEG] Ball Slams [Windows Media Player][QuickTime] Barbell Snatch [Windows Media Player] Bar Muscle-up [Windows Media Player] Box Jump Variations [Windows Media Player] Burpee Demo [Windows Media Player] Clean & Jerk [Windows Media Player][QuickTime] Clean [Windows Media Player][QuickTime] Developing Pushups [Windows Media Player][QuickTime] Dip [Windows Media Player] Double-Unders (Brendan Gilliam demo) [Windows Media Player][QuickTime] Double Unders [Windows Media Player] Dumbell Snatch tri-panel [Windows Media Player] Dumbell Split Lifts [Windows Media Player][QuickTime] Eva Teaches the Kipping Pull-up [Windows Media Player] Front Lever Pull-ups [MPEG] Front Squat Good/Bad Bi-panel [Windows Media Player][QuickTime] Glute-Ham Sit-up Elements Lecture Clip [Windows Media Player][QuickTime] Glute-Ham Sit-up [Windows Media Player] Greg Amundson’s Warmup [Windows Media Player][QuickTime] Handstand Push-up [QuickTime] Handstand Push-up Variations [Windows Media Player] Handstand (self assist) [Windows Media Player] Hang Clean [Windows Media Player][QuickTime] Hang Power Clean [Windows Media Player][QuickTime] Hang Power Snatch [Windows Media Player][QuickTime] Hang Snatch [Windows Media Player][QuickTime] Heaving Snatch Balance [Windows Media Player][QuickTime] Jerk [Windows Media Player][QuickTime] Jerk (behind the head) [Windows Media Player][QuickTime] Jolie’s Rope Climbing Tips [Windows Media Player][QuickTime] Jumping Squats (Coach Burgener) [Windows Media Player][QuickTime] Jumping Pullups [Windows Media Player] Kettlebell swings [Windows Media Player][QuickTime] Kipping Pullup Concepts [Windows Media Player] Kipping Pullups, Step 1 [Windows Media Player][QuickTime] Kipping Pullups, Step 2 [Windows Media Player][QuickTime] Kipping Pullups, Step 3 [Windows Media Player][QuickTime] Kipping Pullups, Step 4 [Windows Media Player][QuickTime] (The) Kipping Pushup? (CrossFit HEL) [Windows Media Player][QuickTime] Knees to Elbows Demo [QuickTime][Windows Media Player] L-sit-demo [Windows Media Player] Medicine Ball Cleans [Windows Media Player][QuickTime] Muscle-up/False Grip Demo [Windows Media Player] Overhead Squatting Safely [Windows Media Player][QuickTime] Overhead Squat [Windows Media Player] Power Clean [Windows Media Player][QuickTime] Power Snatch [Windows Media Player][QuickTime] Pressing Snatch Balance [Windows Media Player][QuickTime] Pressing Snatch Balance, slo-mo [Windows Media Player] Push Jerk [Windows Media Player][QuickTime] Push Jerk (behind the head) [Windows Media Player][QuickTime] Push Press [Windows Media Player][QuickTime] Push Press (behind the head) [Windows Media Player][QuickTime] Push-up Standards [Windows Media Player][QuickTime] Ring Dips [Windows Media Player] Ring Dips (CFJ Preview) [Windows Media Player][QuickTime] Rope Climb Variations (Annie) [Windows Media Player][QuickTime] Shoulder Press/Push Press/Push Jerk tri-panel [Windows Media Player] Shoulder Press-Push Press-Push Jerk [Windows Media Player] Snatch [Windows Media Player] [QuickTime] [link] Snatch Balance [Windows Media Player] [QuickTime] Strict vs Kipping Pullup Demo [Windows Media Player] Tabata Squat Demo-3 Flying Ladies [Windows Media Player] Thruster tri-panel [QuickTime][Windows Media Player] Towel Pullup & Variations [Windows Media Player][QuickTime] Wall Ball/Karen [QuickTime][Windows Media Player] Walking Lunges [Windows Media Player][QuickTime] Weighted Pullup Variations [Windows Media Player][QuickTime]