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!


Friday 08-01-14

Strength & Skill:
Hang Power Clean & Jerks, build up with technique

Note: You’ll need to properly deadlift the bar into the standing position. Set your shoulder back and exercise patience by hitting your positions. Feel free to power or split your jerks.
20 Min Time Cap:

100 TnG HPC & Js- dumbbells or barbell
100 M Recovery run after 10 reps

Note: For today’s workout, choose a weight that allows you to perform 10 PERFECT REPS for all 10 sets. They do not have to be unbroken sets of 10 either. The run is more for recovery especially if you go a little heavier today. REMEMBER, perfect practice makes perfect!
1000 Meter Run- nice and easy

This is not part of your time for the workout. Last week we ran 800 meters post workout.

Fitness Program Description


Friday 08-01-14

Strength & Skill:
Clean & Jerks, build to a tough single

Note: You can squat or power the clean. You could power or split the jerk.
20 Min Time Cap:

100 Clean & Jerks for time 95/65

Note: Although this workout is high volume, it doesn’t have to be a beat down. So by that I mean, you’ll need to be efficient on both your pulls and pushes. Early pulling will lead to grip failure. Pressing instead of jerking will lead to shoulder fatigue. So the best way to approach this workout besides behind technical is to choose a rep scheme that avoids muscle failure like 5s and 7s with a short rest in between. You could even treat this workout like an emom like 3-5 reps every 30 secs.
150 DUs for time- under fatigue, start right after the wod

This is not part of your time for the workout. Last week we test 100 double Unders for time.

Performance Program Description

Competitor WOD

Friday 08-01-14

Strength (AM):
A. 5 X 4-5 Clean Grip Deadlift @ 31X1, rest 2 min
B. 5 X 10-12 Good Mornings, rest 2 mins
C. 5 X 3 Strict HSPU (amrap-amrap-amrap), rest 45, rest 3
30 Min Z1 Row
Workout (PM):
Open workout 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatches (M 75 / F 45 lbs)
30 Snatches (M 135 / F 75 lbs)
30 Snatches (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10 min.

Competitor Program Description

Competitors submit your results/times HERE.

Teens WOD

Thursday 07-31-14

800M Run
3 Rounds
15 Abmat Situps
30 Lunges
45 Single or Double Unders
800m Run

Recent Blog Posts

The Power of the Gym
Pride in the Work
The Now

Masters WOD

Sunday 07-27-14

No Masters class Sunday. See you Wednesday.

Kids WOD

Thursday 07-31-14

WARMUP: 30 Seconds at each station
Handstand Holds
Wall Balls
Plank Rows
Hurdle Jumps

SKILL WORK: Thrusters

WOD: 15-12-9 reps
Ring Rows