Take the challenge–the Lurong challenge!

Join your fellow LCF cave-dwellers for the Lurong challenge! Learn more and register here.


A. Snatch Grip DL 4×8

B. “Van Aalten” AMRAP in 20 minutes (with partner)
– 2000m Row
– 150 Wall Balls
– Max TTB with rest of time
(one partner is working while the other is holding a handstand or holding a bar overhead)

4pm Kettlebell class:

For time, 15-10-5:
– 1-arm swings L
– 1-arm swings R
– H2H
– KB wallball
– Double Burpee deadlift
– 50m rack carry
– 50m farmers carry
– Double cleans