News & Upcoming Events

“HOIST with COACH MARK”

Join us in support to Coach Mark on his trip to California to compete at the 2017 American Open Finals 🏋️‍♀️

Mark will be attempting his last max out prior to competing. Come down and support him on his road to the Open representing Gold Coast Barbell.💪

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$25 to sign up And You will get a limited edition t-shirt

Only 30 spots available. Sign up now! By clicking the link on our bio.

*️⃣ How it works:

1️⃣ Athletes will Max out the Snatch and Clean & jerk

2️⃣ Athletes will have 3 attempts at each lift

3️⃣ Weight is athletes’ choice, but cannot be decreased once it’s loaded.

Hope yo see you on December 2nd!

#cfnine7

Sign up for Our First In-House Competition!

Deadline to sign up:  October 25

While you are testing your fitness level and having fun in this competition, you can also donate to Barbells for Boobs, a non for profit Organization  dedicated to the early detection of Cancer . Here’s the link  https://fundraise.barbellsforboobs.org/team/136675
Competition Standards:

Scaled:

  • Clean & Jerk (95/65)
  • Deadlift (135/85)
  • Thruster (75/55)
  • Snatch (75/55)
  • DB Snatch (35/25)
  • Wall Ball (14/10)
  • Box Jumps/Step Ups (24/20)
  • Jumping Pull Ups

RX:

  • Clean & Jerk (135/85)
  • Deadlift (185/125)
  • Thruster (95/65)
  • Snatch (95/65)
  • DB Snatch (50/35)
  • Wall Ball (20/14)
  • Box Jumps (24/20
  • Pull Ups

 

 

 

 

 

LURONG LIVING Invites you to join the

2017 SUMMERTIME CHALLENGE

Registration is Open

Challenge starts May 15th

It’s a fun, competitive and engaging 5 week Challenge using Lurong’s state of the art online platform to help our athletes improve body composition and performance.

Now with a Macro Option!

  • 5 week meal plan: easy to follow
  • Macro Option: Athletes can now choose between 2 options:

1 – Classic Diet

2 – Macro Focus Diet

  • Over $30K in Prizes

Whether you are a beginner or an advanced athlete, everyone has a chance to win prizes

SIGN UP HERE:  www.challengeseries.com


 

Are olympic lifts your weakness?

Flexibility issues stoping you from lifting or hitting positions?

Join us the for launch of *GOLD COAST BARBELL CLUB*

Free Demo Friday April 7, 6pm & Sunday  April 9 , 11am.  (Regular scheduled group classes will be cancelled for these times).  Demo is open to anyone interested in the barbell club

Whether you want to become a better/stronger CrossFitter, compete in local/national competitions, or just get stronger, we are here for you.

Also this Sunday come down and watch some of your coaches and members compete @ Professional Athletic Course http://www.papcstrong.com/

Lurong Championship Challenge

Test your limits!

A 7 week Challenge combining Fitness, Nutrition and Lifestyle, clinically tested and proven to work.

The Lurong Living Championship Challenge combines diet, fitness, lifestyle and accountability in a fun and engaging nationwide competition.

It starts September 12th. Sign up before Monday August 22nd to get the Early Bird pricing.

https://challengeseries.lurongliving.com/champ16/

 

 

For the 2nd Year we are having a girl over every Friday…

Commit to it. We expect to see all of you!

 

 

 

Memorial Day Murph WoD is coming!

Are you ready to take the challenge?

MURPH Wod will be running:

SATURDAY 5/28 – 1PM

MONDAY 5/31 – 7:30AM – 9:00 AM and 10:30AM

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Air Squats
  • 1 Mile Run
  • 1 BBQ
  • 23 Beers

STAY FOR THE BARBECUE!

Free Trial Class

This Saturday May 21 at 12:00pm. Tell your friends!

 

 

 

 

Home for the Summer?

DISCOUNTED STUDENT RATE THROUGH AUGUST 31ST.

SIGN UP NOW!

 

 

 

 

 

 

The SummerTime Lurong Challenge starts TODAY May 16

But its not too late.. You can still sign up : https://challengeseries.lurongliving.com/summertime16/

Get your measurements taken. First Work out This Thursday

3 Different levels of Diet

1 Work out per Week

Track your Goals and win prizes!

 

WOD #1

4 Minutes to complete each round

  • 20 Box Jumps Over
  • 15 Toes to Bar
  • 10 Clean and jerk

If completed in 16 minutes you move to the next round.

 

Foundations Class

During this program we will focus on basic functional movements while challenging your body.  Foundations is more instructional based compared to our daily group classes.  We spend more time teaching technique to ensure safety.

We encourage ALL our Members to attend. Fee is included for current members.

Non-member fee: $75

FOUNDATIONS IS REQUIRED FOR ALL MEMBERS TO ATTEND AT LEAST ONE TIME.