Group Class Workout   Warm Up: 20/15 Cals, 15 OHS PVC, 20 arm circles, 10 burpees, 15 PVC PT, GM PVC Progression for Snatch (5 Minutes)   Strength: Snatch 15 Minutes 10 Heavy Single or Snatch Practice Beginner Complex: 1 Power Snatch + 1 Hang PS + 1 OH Squat   Metcon:   Crossfit 0-3...Read More

By: Joaquin Ramirez All too often do I hear disappointment in people’s voices when the gym doesn’t go as well as planned. It is very common to be your worst critic and it is okay to get a little fired up about bad performances. The reason we get fired up is because we care. The...Read More

By: Joel Cochran Okay so I am going to go out on a limb here and talk about something that seems to be a little taboo in our society these days. It is a subject that everyone knows, yet no one wants to talk about. It can’t be proven by science, yet millions of people...Read More

Group Class Workout   Warm Up: 3 laps forward, 2 laps backward,  20 air squats Dynamic Warmup (4-7 minutes) Finish: 20 arm circles, 15 PVC pass throughs, 15 PVC good mornings     Strength: Push Press Welded & Lean: 5×5, increase in weight (every 90 seconds) Finish with: 1×20 strict press     MetCon: Welded:...Read More

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

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...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