“Cindy” 20 Minute AMRAP: 5-Pull Ups 10-Push Ups 15-Air Squats http://youtu.be/2nXkyeQ91f8 

   For Time: 50-Calorie Row 40-Burpees 30-HSPU 20-Dead lifts (275/185) 10-Bar Muscle Ups 20-Dead lifts 30-HSPU 40-Burpees 50-Calorie Row Tomorrow we will be meeting at the park behind the library for our Halloween wod at 10:30. Come dressed in your costume or be prepared to wear one of ours!!!!! We will BBQ immediately following so bring... Read More

  10 Minute AMRAP: 10-T2B 15-Wall Balls (20/14) 30-Double Unders This Saturday we will be meeting at the park behind the library for our Halloween wod at 10:30. Come dressed in your costume or be prepared to wear one of ours!!!!! We will BBQ immediately following so bring something to either throw on the grill... Read More

   A) 1-1-1-1-1—Front Squat -then- 5 reps @ 85% of today’s 1RM B) 12 Minute EMOM: Minute 1: 15-Ring Push Ups Minute 2: 15-Box Jumps (30/24) Minute 3: 30 Second Hollow Hold This Saturday we will be meeting at the park behind the library for our Halloween wod at 10:30. Come dressed in your costume... Read More

   “Lurong Benchmark #2” 9 Minute AMRAP: 20-Ground to Overhead (95/65) 7-Bar Facing Burpees 15-Ground to Overhead (135/85) 7-Bar Facing Burpees 10-Ground to Overhead (155/105) 7-Bar facing Burpees 5-Ground to Overhead (185/135) 7-Bar Facing Burpees AMRAP Ground to Overhead (225/155) This Saturday we will be meeting at the park behind the library for our Halloween... Read More

  For Time: 1600 Meter Run 60-KBS (53/36) 6-Rope Climbs 1200 Meter Run 40-KBS  4-Rope Climbs 800 Meter Run 20-KBS 2-Rope Climbs   Apollo Games was a great success this year! Thanks to all the athletes who came out to participate and for all the wonderful volunteers who helped make this a great event possible.  Mandy... Read More

  4 Rounds: 800 Meter Run 25-Burpees Box Brief: Apollo Games is this Saturday from 8am-2pm! Come out and support your friends as they throw down against athletes from around the Vegas community.  Today there will be no 5:30, 6:30 or 7:30pm classes so we can prep for Saturday’s competition.  Apollo Games volunteers be sure... Read More

  15 Minute AMRAP: 15-Pull Ups 30-Sit Ups 60-Double Unders Box Brief: Apollo Games is this Saturday from 8am-2pm! Come out and support your friends as they throw down against athletes from around the Vegas community.  This Friday there will be no 5:30, 6:30 or 7:30pm classes so we can prep for Saturday’s competition.  Apollo... Read More

   5-4-3-2-1—Back Squat *Score=total weight moved over all sets combined.  Box Brief: Apollo Games is this Saturday from 8am-2pm! Come out and support your friends as they throw down against athletes from around the Vegas community.  This Friday there will be no 5:30, 6:30 or 7:30pm classes so we can prep for Saturday’s competition.  Apollo... Read More

    “Lurong Benchmark #1” 2 Rounds: 1 Minute Max Reps Dead lifts (155/100) 1 minute rest 1 Minute Max Reps Box Jump Overs (30/24) 1 minute rest 1 Minute Max Reps Hang Power Cleans (155/100) 1 minute rest 1 Minute Max Reps Muscle Ups 1 minute rest 1 Minute Max Reps Thrusters (155/100) 1... Read More