Monday, September 15

Ok all!!!! It’s finally here!!


Today is the first day of the Lurong Living Paleo Challenge.


You will have homework this week. Log in to your Lurong account and read the rules for the 1st WOD announcement. Know the rules and the skill levels and the movements. 🙂



For all of you that signed up, you MUST choose a skill level that you are competing in. This skill level MUST stay the same throughout the entire challenge. You can NOT modify anything within the level. If you can not do a movement then you must go down to the next skill level. The full set of rules is on the Lurong website.


Guys, PLEASE get to the gym and be ready to start the WOD on the hour. These test WODs require us to video people (if you want that) and measure distances and go over all RULES. We will NOT have time to wait for you if you get to the gym late. We are sorry about this. We need the full hour. Thanks.



Monday, September 15





Lurong Special (come in to the gym to see what it is)





Back Squat

15 mins. to find 1 RM



Lurong Living Test WOD #1:


AMRAP 13 mins.

4 min. max calorie row

1 min. rest

3 min. max Chest to Bar pull-ups

1 min. rest

2 mins. max Back Squats

1 min. rest

1 min. max STOH


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