Lurong Challenge WOD 6 A 12 minute time cap, consisting of a buy in followed by 5 rounds of work, the levels are: Level III 100- Double Unders + 5 Rounds of: 10- Power Cleans at 145/100 lbs 10- Ring Read More …

For Time: 21-18-15-12-9-6-3 Deadlift 135/95 Bar Facing Burpees ANNOUNCEMENT: We are bringing back open gym,our open gym hours are now from 9:30am-1:00pm! WHOOT WHOOT!

Hours: 7:00-9:30am 4:30-7:00 PM Benchmark WOD Day Choose ANY Benchmark WOD to tackle and get that PR!! Make sure you come in early enough to warm up, mobilize and complete the WOD during the given times. Metcon members are welcome Read More …

“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 …

October 5th schedule: 8am MetCon 9am WOD 10:30am Yoga with Danielle! “The Don” For time: 66 Deadlifts, 110 pounds 66 Box jump, 24 inch box 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, Read More …