I wanted to post some details about the Lurong Living Summer challenge that starts in a few weeks. It’s a five week challenge to help focus on dropping some weight and getting fit for the Summer and more importantly get back on track eating clean and working out regularly. Check out the details HERE. I need your feedback if this is something we can do as a team. Part of the challenge there will be workouts that will be posted weekly as well as focusing on your diet.

And on another note … why haven’t there been more sign-ups for our In house 10k row Team challenge???  I’m pretty sure all of you know how to row. You don’t have to be great at rowing to be in this challenge. This is about getting together and doing something we’ve never done before and having a great time doing it. If you don’t have a partner, sign up on the board and I will get one for you.  There will be prizes for 1st, 2nd and 3rd place teams.


Bench press


CrossFit WOD:

1000 meter run

30 burpee box jumps 24″/20″

1000 meter row


800 meter run

20 burpee box jumps 14″/11″

800 meter row