By: Arthur Anderson Macronutrients (Proteins, Fats and Carbohydrates) have been the discussion of every diet plan in the last several years including the Zone, Mediterranean, Paleo, Primal, Keto diets the list goes on and on. Tracking and controlling macros is a challenge but not impossible. But what we are not discussing is our Micronutrient intake....Read More
10 Ways to Have a Better Conversation (My reflection on a TED talk) By: Sierra Wright I recently listened to a TED talk that I was required to do for school and with all of the ones I had listened to, I found that this one hit home for me. So I felt it was appropriate...Read More
Coach Jacob’s programming walk through for this upcoming week can be found by clicking on this link. Group Class Workout Warm Up: 2 rounds: 15/12 calories on a machine, 15 goblet squats, 15 push-ups Finish with: 20 scorpions, 20 leg swings, 15 PVC pass throughs, 15 PVC good mornings Squat Clean Progression Strength: (every...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
