By: Derek Wellock Now the holiday season in starting and this time of year can cause so much stress and anxiety for people. I know many people dread the holiday season because of the stress that can come with it. This doesn’t have to be the case. We all have the choice to choose how...Read More
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...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...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...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...Read More
Due to popular demand Thursday challenges are back! Each class will have a chance to show their skills by completing the challenge given to them at the beginning of class. The winners of tomorrows challenge will receive a Fit Aid and a Perfect Foods Bar! Whats the challenge you ask? Just wait and see! ...Read More
GROUP CLASS WORKOUT Warm Up: 3 Rounds 12 OH squats PVC, 10 Pass throughs, 10 Pushups, 2 lap run Strength: Power Clean-14 Singles (Every 40 Seconds) Foundational: 2 Power Cleans Metcon: Dynamic 9 Min AMRAP 3 Power Cleans (155/105) 6 Pull-ups 9 Air Squats Rest 3 min 9 Min AMRAP 3 Front...Read More
Christmas is always a special time for families to come together to share a warm meal and open presents under the Christmas tree. Unfortunately there are many families who struggle just to put a meal on the table during Christmas time let alone have the resources to put presents under the tree. To help those...Read More
If you want to thank Leo for being your coach you can visit our Facebook page or send an email to [email protected]. Thanks Leo! GROUP CLASS WORKOUT Warm Up: 2 Rounds 5 inchworms, 10 burpees, 10 barbell goodmornings, 15 air squats Strength: 5×3 Front Squat @80% (Every 1:15) Metcon: Dynamic: Every...Read More
