• Nutrition Lecture Part 2

    REMINDER New month, we have a new challenge! This month’s challenge getting inverted. 1- Max HS Hold. 2- Max Strict HSPU. 3- Max Distance HS Walk (or 5 min practice) This month’s goal is focused on nutrition. Come up with something to help you this month. Maybe it’s no grains, sugars, pop, cheat once a week, etc. Bring a Friend Day is Thursday! All classes are free to try! We posted Part 1 of this lecture about 2-3 weeks ago. Here is part 2 of that lecture. Once again, a lot of good info in here. Even if people do hate Glassman right now, the dude created something that a…

  • Team Frost

    REMINDER New month, we have a new challenge! This month’s challenge getting inverted. 1- Max HS Hold. 2- Max Strict HSPU. 3- Max Distance HS Walk (or 5 min practice) This month’s goal is focused on nutrition. Come up with something to help you this month. Maybe it’s no grains, sugars, pop, cheat once a week, etc. Today is a workout we do every year. The lady above was my Aunt Linda Frost. On July 13, 2014 she died of Lou Gehrig Disease. Every year we honor her with a workout. So, if you can, try and come hit it hard today. Think of this as a hero workout, but…

  • Easy Delicious Breakfast Hash

    REMINDER New month, we have a new challenge! This month’s challenge getting inverted. 1- Max HS Hold. 2- Max Strict HSPU. 3- Max Distance HS Walk (or 5 min practice) This month’s goal is focused on nutrition. Come up with something to help you this month. Maybe it’s no grains, sugars, pop, cheat once a week, etc Delicious Breakfast Hash Ingredients 4 slices of bacon, diced 1 poblano pepper, diced 1/4 yellow onion, diced 1 large sweet potato, shredded 5–6 baby portobello mushrooms, sliced 2 chicken italian sausage links (I bought the already cooked kind), diced 1 teaspoon garlic powder 1/4 teaspoon smoked paprika salt and pepper, to taste 4…

  • New Month and Throwback

    It’s a new month, we should already know we need some new goals. This month the goals will be focused on nutrition. Anything you feel will help you out a bit with your nutrition. Maybe it’s no sugar this month, no grains, maybe only cheating once a week, whatever it may be. Something you think would help you, that isn’t so extreme that you couldn’t accomplish it! Write it down and then keep yourself honest with it. The second thing we have is a new monthly challenge. This month’s challenge is simple. Getting upside. There is 3 options, pick one of them that works best for you based on your…

  • Stickers and Review!

    I know you’ve probably heard us say this a time or two, but maybe you forgot or maybe you just tune us out, who knows?? But just reminding you guys we have stickers at the gym (like the one shown below), that are yours for the taking! All that we ask is if you take one you give us a review on google. It really does help us out a lot with getting the word out about our place. Which we can always use all the help we can get! If you’ve already taken one and given a review, we thank you! If not, go for it if you take…

  • Member of the Month!

    Congrats Dan Snell on being our Member of the Month! What is your favorite cheat meal? All I eat is cheat meals. But Chicken Madera and avocado rolls from Cheesecake Factory would work for me. What do you do for a living? I am a Civil Engineer If you could have any super power, what would it be and why? Flying, I wouldn’t have to wait in traffic, ever!!!! Or maybe, superman strength so I could out lift Jared and Tyson. If we had a “Dan” workout, what would it be? Some combination of running, rowing, and biking. It doesn’t take much skill or strength to do those so I…

  • Matt Bickel

    Still focusing Monday’s Post around nutrition. Today’s post is a podcast. About an hour long, but a lot of great information here. It’s good to hear people who have a ton of knowledge about nutrition like we posted last week. It’s also nice to hear from people who were once very overweight and lost a ton of weight. Good to see the thought process as well as the science behind it all. Some good nuggets and pearls in this podcast if you have the time for it. MONDAY 7.6.20 A. “Don’t Forget”21-15-9Kettlebell Snatch Right Arm 53/35Kettlebell Snatch Left ArmToes To BarRX+ 70/53*10 Min Cap B. Gymnastic Strength2-3 sets:5-4-3-2-1:Muscle Up*:15-:20 L-sit…

  • Happy 4th of July!

    Happy 4th of July to all of you guys! Grateful for this amazing free country we live in, and grateful for all of you guys! Hopefully you guys can get in to class today and hit it hard. Might as well work hard to earn all the bad food you’re going to eat today! It’s Saturday, and we always do team workouts on Saturday. Today will be no different, we will still do a team workout. We will do some hero workouts because it only seems right. The day we declare our freedom, we have to do some hero workouts! Come hit it hard today, and be grateful for all…

  • Apple Cinnamon Granola Bites

    INGREDIENTS 1/2 c. apple, grated 1/2 c. raw pecans 1/2 c. raw almonds 10 medjool dates, pitted 1/2 c. almond butter 1/2 c. coconut flakes 1/2 tsp. ground cinnamon 1 tsp. pure vanilla extract PROCEDURE Pulse the pecans and almonds in a food processor until grounded, then place in a large bowl. Process the dates in the food processor until the dates turn into a soft paste; you might need to add 1 or 2 tbsp. of water to help the process. Add the date paste to the nuts and combine all the remaining ingredients.Stir until well combined. Scoop the mixture into tablespoon-sized portions and squeeze together to form a…

  • Bring a Friend Day

    REMINDER New month, we have a new challenge! This month’s challenge is accumulating 15,000 meters of running, rowing, ski erg. You can combine all of the meters! This month’s goal is focused on this beautiful weather. We want you to come up with a goal to get outside once a week and do something active! Bring a Friend Day is this Thursday! All classes are free to try! Grab some friends and come hit the workout! We love seeing new people in the gym! If you have some time today, the podcast is worth the listen. I, personally didn’t know why everyone hated Dave so much. If you watch videos…