“DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 Read More …

For Time: 10-8-6-4-2 Thrusters @ 125/85 *building run (170m) after each round.  This WOD should be scaled in order to be a fast paced, sprint type workout.

“Barbara” Five rounds, for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Rest precisely three minutes between each round.  

For Time: 75 front rack lunges @ 75/55lb. *Top of every odd minute perform 3 push press *Top of every even minute perform 3 hang cleans

20 Minute EMOM: Team WOD! 1 Power clean, 3 front squat 10 Toes to bar *On the even minutes one team member completes 1 Power clean and 3 front squats while the other team member completes 10 toes to bar. Read More …

Lurong Challenge WOD 5: For Time: 10 Power Snatches 20 Pull Ups 30 Box Jumps 40 Kettlebell Swings 30 Box Jumps 20 Pull ups 10 Power Snatches *15 Minute Time Cap **3 Levels Available to choose from. ***If you are Read More …

6 Rounds For Time: 1 Complex 20 Double unders *complex = 1 Deadlift, 2 hang cleans, 3 push press, 4 front squat, bar cannot be put down mid complex or you must start over. RX = 50% of bodyweight, RX+= Read More …

We are now offering a fall On- Ramp Special! The On-Ramp is $150 ($140 for military). This rate includes your first month of unlimited classes. You won’t know when this special will disappear so make sure you get in here. Read More …

6 Minute AMRAP: 5 Overhead squat @75/55 20 Sit-ups rest 1 minute 5 Minute AMRAP: Burpee Box jumps

Lurong Challenge WOD 4 For Time: 50 Thrusters 50 Toes to Bar *10 minutes time cap ** There are 3 levels available, if you are doing the challenge please review the movement standards on the lurong site