By Derek Wellock I notice the flu virus is sneaking in this season and there a couple things you can do to prevent it and or reduce the severity of it.  These simple tips are key to staying flu free this season.   Take your vitamins every single day.  Although there are health care professionals...Read More

GROUP CLASS WORKOUT   Warm Up: 1 min plank, 30 air squats, 20 situps, 15 pushups 10 burpees Finish with 15 PVC PT, GM and 20 leg swings each   Strength: Back Squat 2×8 @60%, 3×3 @75% Every 90 Seconds   Metcon: Welded 5 Rounds 3 Min AMRAP 3 Power Cleans 6 Hand Release Pushups...Read More

  By Alvie Hafen The world can be a dark and dreary place. Everyday in the media we see the worst of human society. There are crimes of hate, school shootings, and acts of terror. Why? Why do humans do these terrible things to each other? Even in schools kids tease and bully each other...Read More

GROUP CLASS WORKOUT   Warm Up: 5 Min AMRAP 10 Russian KBS, 10 OHS PVC, 30 sec plank Finish with 20 PVC PT, 15 GM   Skills: HSPU, Double Unders, Pistols, T2B 16 minutes   Metcon:   Welded 11 Minute AMRAP 3,6,9,12… Burpees DL 95/65 Push Press 95/65 Rest 2 Minutes 3 Minutes Max Pullups/Rope...Read More

By: Derek Wellock Follow Derek’s blog page by clicking HERE Every single day we are faced with challenges or opportunities.  All depends on the perspective you are looking at the obstacle.  Every single challenge in your life is an opportunity to improve, to test yourself and grow.  Every failure is an opportunity to learn and...Read More

GROUP CLASS WORKOUT   Warm Up: 3 Rounds: 15 v-ups, 12 OH Plate Lunges, 9 burpees 20 scorpions, 15 PVC PT, GM   Strength: 12 Minute EMOM 3 Moderate/Heavy Power Cleans   Metcon:   Welded  20 Minute EMOM 1. 3 DL+ 3 FS + 3PP 135/95 2. 11/8 Cal Bike   Welded Lean 20 Min...Read More

By: Jacob Wellock Anytime we walk into the gym we can choose to have a good attitude or a bad attitude. The decision is yours. Between you and me, I think we both know which one will yield better results. An example of having a positive attitude is that when I was writing this, I...Read More

GROUP CLASS WORKOUT   Warm Up: 3 Rounds of: 30 Sec Plank OR :30 Sec Handstand Hold,10 Goblet Squats, 10 OH Plate Lunges Finish with: 1 Min Lateral Hip Distraction, 15 PVC PT, GM   Strength: 7×2 Back Squats 80-85% Every 90 Seconds Challenge: 13 unbroken front squats at body weight!   Metcon: For Time:...Read More

GROUP CLASS WORKOUT   Warm Up: 35/28 Cals Go Hard Get Warm! 2 Rds: 15 Goblet Squats (Heavier),10 Pushups, 5 Burpees Finish with: 1 min Goblet Squat Hold Heavy, 15 PVC PT, GM   Strength: 7x2x2 Hang Power Clean+Front Squat + 8 Pushups  Adv: 12 Every 1:45     Metcon: Welded 3 Rounds: 10 Deadlifts...Read More

  Group Class Workout   Warm Up: 4 Rounds 40/20 machine Get Warm! 25 KBS Russian, 15 Pushups, 10 Stretch Lunges Finish with: 20 scorpions, 15 PVC PT, GM   Strength: 10 Sets: Power Clean + Hang Power Clean + Front Squat Every 1:15   Metcon:   Welded 4 Rounds: 3 Mins to Complete 300m...Read More