This Friday, wear your costume to the workout to celebrate Halloween!  We will chose the best costume and the winner gets a prize!

We are starting to retest the workouts from the beginning of the Lurong Challenge.  What a great opportunity to see how much you have improved!  Remember, you must pick your level and remain at that level for all movements in the workout

Level 1

4 min Cal Row

1 min Rest

3 min Jumping Pull Ups

1 min Rest

2 min Air Squat

1 min Rest

1 min Shoulder To Overhead (65/45)


Level 2

4 min Cal Row

1 min Rest

3 min Pull Ups

1 min Rest

2 min Back Squat (115/80)

1 min Rest

1 min Shoulder To Overhead (95/65)


Level 3

4 min Cal Row

1 min Rest

3 min Chest to Bar

1 min Rest

2 min Back Squat (165/115)

1 min Rest

1 min Shoulder To Overhead (135/95)




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