Month: August 2016

Thursday – 160901

Happy birthday Meghan! Announcements Labor Day, Sept 5th – Only 1 class at 10am (Team WOD, invite your friends!) Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE Challenge starts Sept 12th WOD Every 5 minutes for 30 minutes (6 rounds) for times: …

Thursday – 160901 Read More »

Tuesday – 160830

Announcements Labor Day, Sept 5th – Only 1 class at 10am (Team WOD, invite your friends!) Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE Challenge starts Sept 12th SWOD Every 3 minutes for 15 minutes (5 sets): Overhead Press x 6-8 reps …

Tuesday – 160830 Read More »

Monday – 160829

Happy Birthday T-Roy! Announcements Labor Day, Sept 5th – Only 1 class at 10am (Team WOD, invite your friends!) Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE Challenge starts Sept 12th SWOD Every 90 seconds for 15 minutes (10 sets): Snatch x …

Monday – 160829 Read More »

Saturday – 160827

Happy Birthday Bri! Announcements Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE Challenge starts Sept 12th WOD 5 Rounds for max reps of: 60 seconds of Calorie Row 60 seconds of Burpees 60 seconds of Box Jumps (24″/20″) rest 60 seconds …

Saturday – 160827 Read More »

Friday – 160826

Chicken Beet Salad (click for recipe) Announcements Happy Hour  tonight, 7pm @ Homegrown in Olde Town Arvada Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE Challenge starts Sept 12th SWOD 5 Sets of 1 round of: Bear Complex *Power Clean *Front Squat …

Friday – 160826 Read More »

Thursday – 160825

Announcements Happy Hour  this Friday night, 7pm @ Homegrown in Olde Town Arvada Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE Challenge starts Sept 12th SWOD 3 Sets of: Single-leg Deadlift x 6-8 reps, each leg @ 3011 rest 30 seconds …

Thursday – 160825 Read More »

Wednesday – 160824

Happy Birthday Rick! Announcements Happy Hour  this Friday night, 7pm @ Homegrown in Olde Town Arvada Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE Challenge starts Sept 12th SWOD For max reps: Strict Pull Ups rest 90 seconds Strict Mixed-grip Pull …

Wednesday – 160824 Read More »

Tuesday – 160823

Announcements Happy Hour  this Friday night, 7pm @ Homegrown in Olde Town Arvada Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE Challenge starts Sept 12th SWOD 3 Sets (12 minutes) of: 30 seconds of Dynamic Push Ups rest 30 seconds 30 …

Tuesday – 160823 Read More »