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Group Class Workout   WARM UP 2 Rounds 16 lunges 10 V-ups 10 Goblet squats 40 sec plank     STRENGTH 6×4 Back Squat @75% Every 90 Seconds   METCON Dynamic: 5 Rounds 15 KB Swings 53/35 10 Burpee Box Jumps 24/20 25 Ab Mat Situps 17 Min Time Cap   Foundational: 5 Rounds 12 KB Swings 8 Burpee Step Ups 20 Ab Mat Situps 17 Min Time Cap   MOBILITY  Pre – Single Leg Flexion w/ ER Bias (pg. 303) Post – Superfriend calf smash       Skill Class Workout   WARM UP 2 Rounds 16 lunges 10 V-ups 10 Goblet squats 40 sec plank   SKILL Bar Muscle Up Practice   STRENGTH 40 Strict Pull Up’s      Read more

Sign ups are starting to roll in for the online Welded competition Hell of The West and we are over half way there in getting 20 athletes signed up to receive free FitMark gym bags!  If you haven’t yet heard of Hell of The West, it is a online competition similar to the Welded Open in which there will be a workout once a week for 4 weeks.  At the end of the 4 weeks if your scores are good enough you will qualify for the live competition that is being held at the GSR in October. There will be two different divisions, a open division for the veteran Welded athlete and a novice division for the Welded athlete who is new or just not quite ready to wrestle with the fire breathers.  If you are planning on signing up for the competition you can visit www.humanperformanceproject.com/register or email [email protected] with...Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 12 Singles Rack Thruster (EMOM)   Metcon: Dynamic 14 Minute AMRAP 30 Cals Alt. Machine 30 TTB 30 Wall Balls 30 Cals Machine 30 Cleans @115/75 (Dynamic starts with Rower)   Foundational 14 Minute AMRAP 20 Cals Alt. Machine 20 V-ups 20 Wallball thruster 20 Cals Machine 20 KB Swings (Dynamic starts with Rower)   Mobility: Pre – Banded OH Distraction Super friend Quad Smash     SKILL’S CLASS Rope Climbs KB Snatches Burpee Efficiency  Read more

Hopefully everyone had a great weekend full of laughter, love and plenty of carbs because today marks the beginning of the 8 week long Lurong Paleo Challenge.  Say goodbye to unhealthy eating and hello to the journey of Paleo eating!  As over 75 of our members embark on this challenge we encourage everyone to share their stories, recipes and challenges with each other so that we all can succeed in living a healthier life! As a reminder for everyone participating in the challenge, you can now input your measurements and weight for the beginning of the challenge.  If you haven’t visited your profile yet please go to www.lurongliving.com/challenge and click the sign in button in the right hand corner to access your profile.  All measurements and weights are due on September 29th so don’t wait, get your measurements today! Also available to view are the first 3 workouts for the...Read more

30 years ago Tammy Wellock gave birth to a beautiful, sweet little boy.  Now 30 years later you have Derek Wellock….. Beautiful? Sweet?  Probably depends on who you ask!   Never the less our fearless leader/boss/chunk is leaving his 20’s behind him and entering the unknown world of his 30’s!   To celebrate this rite of passage i am asking everyone to wish him a happy birthday in every way possible!  Below you can find any one of those ways in which i highly encourage everyone to wish him happy birthday in multiple different ways!  You only turn 30 once so lets make sure he knows it! Derek Wellock contact info: Email: [email protected] Work: 775-657-9956 Cell: 775-224-3533 Facebook: https://www.facebook.com/derek.wellock?fref=ts&ref=br_tf Instagram: @derekwellock   GROUP CLASS WORKOUT   Warm Up: 10 PVC good mornings, 1 min plank, 10 goblet squats, 15 PVC pass throughs, 10 goblet squats, 5 burpees   Strength: Squat Clean Review...Read more