Tuesday, August 12

So apparently Carly misses us (she’s on vacation in the Outer Banks)…






Time for… “A FEW THINGS!!!!”


I feel like this is becoming a weekly thing (totally by chance)…


1)  Please, please, please sign up for classes. The reason that we have this is because we cap the classes at 12 people per class (because of room and equipment and coach to athlete ratio). If you do not sign up for class and there are already 12 in the class, you won’t be able to join the class. I know that we aren’t at capacity yet, but please try to get in the habit now!!! If you don’t have a username and password for BoxHQ, then let us know ASAP and we will get you set up!!! Spanks!! 🙂


2) Sign-ups for Lurong Living Paleo Challenge are now live!!!!! Challenge starts September 15 and goes through November 9th. It’s only 8 weeks and you have full support from us!!! We have the link at the bottom of all the pages on our website and we also have it here!!!!

PS… everyone is doing it, so you should too!! If you have any questions, please let us know!!!! 🙂






Tuesday, August 12





100 Doubles or 200 Singles

Front Rack Mobility


Couch Stretch

Anything else you need!!!!





10 sets

10 sec. pull-up hold

5 sec. drop


*IF you can’t hold yourself in the top position of a pull-up, you are doing ring row holds and drops






8 Rounds

5 Squat Clean Thrusters (95/65) – Exactly what it sounds like

10 Box Jumps (30/24)





6 rounds

10 sec. L-hang hold

10 sec. rest