The Lurong Summertime Challenge


The Lurong Living Summertime Challenge starts in two weeks!

We are doing the 2016 Lurong Living Summertime Challenge! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. We will be forming a team to work together and even compete against boxes across the country. Everyone can contribute, so we want everyone to make the commitment now.

What is really cool about this Challenge is that everything is tracked on the site where all the points you earn will benefit our team. You get to compete in WODs like the Open, and see exactly how much you improve your body composition and performance. There are 3 diet and WOD skill levels, so nobody has an excuse to sit this one out!

It comes with a 5-week meal plan, recipe book, and tons of online support. Bottom line, we want everyone to get involved and do it together. You can compete for the team and as an individual at the same time, so there is something for everyone. The Challenge is also the perfect way to invite one of your friends, co-workers, or family members to try out CrossFit. It will be an experience they won’t forget!

Check out the Lurong Summertime Challenge!

Shoulder Press

Shoulder Press 3-3-3-3-3

Three rounds for time of:
15 Pull-ups
155/110 lb Deadlifts, 10 reps


Practice the Turkish Get up with light loads.

16-14-12-10-8-6-4-2 rep rounds for time of:
Ring Rows

Hammer Down

Twelve rounds for time of:
3 Wall Walks
6 One-legged squats, alternating
12 Hammer Strikes, or 30/20 lb Ball Slams

The Quickies 2.0

For time:

“Fast Isabel”
30 Hang Power Snatches, 65/45 lbs

Then, “Fast Elizabeth”
21-15-9 rep rounds for time of:
65/45 lb Hang Power Cleans
Box Dips

Then, “Fast Fran”
21-15-9 rep rounds for time of:
65/45 lb Thrusters
Jumping Pull-ups

Pull-up Wall Balls

Front Squat 5-5-5-5-5

Pull-up, Wall Ball Shot ladder, 20/14 lb medballs.

CFCchick Night!

CFCchicks! Come out and show the world what you’re made of! There will be individual and group photos, an action photoshoot during a WOD then partying afterward! Courtney is offering her services again to help you get all dolled up! And DJ Ivan will pump it up. It’s going to be a spectacular night!

Climb up!

As many rounds as possible in 15 minutes of:
2 Rope Climbs, 15 feet
15 Push-ups
15 Sit-up Wall Balls, 20/14 lbs

Learn and practice the Rope Climb and its progressions.


21-15-9 rep rounds for time of:
PVC Overhead Squats