Prepare for the Unknown and Unknowable

Prepare for the Unknown – CrossFit

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To all of my athletes … your dedication and preparation for the Iron Star Games have been nothing short of fantastic. You have practiced the workouts and honed your technique. You have all won great victories and sampled the bitter taste of defeat. The Iron Star Games will determine who wins and who is second-best. So I’ll leave you with some words of wisdom … those that read the closest will rise above the rest. – Coach Paul

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8 Tips for Designing Strength and Weight Loss Programs Final 3

8 Tips for Designing a Strength and Weight Loss Workout Plan

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Designing strength and weight loss workout plans is both an art and a science.  One needs to consider intensity volume, frequency, exercise selection, and order.  But a successful personal trainer also needs to build fun and engaging workouts.  Here are 8 expert tips for building out a better workout plan.  Plus, we include 8 workouts designed for beginners starting a weight loss and strength workout regimen.

Kati Gunn

Kati Gunn Personal Trainer

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Personal Training Certifications

  • Bachelor’s of Science – Exercise Science from University of North Carolina
  • NASM Personal Training Certification
  • NASM Group Personal Training Specialist
  • First Aid, CPR, and AED Certified
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Welcome Here

Welcome Here

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A Gym Succeeds or Fails Based on the Strength and Cohesiveness of its Culture. A gym is a place to learn and improve yourself. It must be free from racism, bigotry, and fear.

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Kisi Setup Instructions

Kisi App

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Kisi is our electronic access control system.  Electronic Access Controls provides enhanced security for the gym.  It also allows us to provide you access to the gym remotely, and prevents over-crowding of the gym.

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TRX-Y Pulls

Videos

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Why We Need Your Help Time Scaling: it’s not possible for one person to produce enough content to keep everyone employed. It’s Paid Time: You are paid for your time in …

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Beginner CrossFit Class

Beginner CrossFit Class

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Learn how to CrossFit safely in our Beginner CrossFit Class.  Expressly designed for beginners, the Beginner CrossFit Class focuses on teaching you the fundamentals correctly.

Tag Us and Save November Winners

The Tag Us and Save November Winners

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What is Tag us and Save? It’s a monthly promotion celebrating your lifts, your progress, and your strength. Entering is simple — post on your feed or story and tag-us. The posts with the highest engagement make mo’ money🤑. Congratulations to all of our November Winners. Please speak with Dawn or Paul to charge up your gift card!

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KORE

CrossFit KORE

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It’s like a spin class for your whole body. KORE leverages the TRX, Kettlebells, and Bosu to improve your balance, strength core strength, and dial in your movement mechanics. KORE features the same style of CrossFit programming you love with new exercise patterns to master.

Functional Movement Screen

FMS Functional Movement Screen YBT Y-Balance Test

Categories Mobility Training, Physical Therapy by

Looking to improvement performance? Want to learn which exercises can help you movement better? Don’t treat the pain, find the source with FMS and YBT. Functional Movement Screen and Y Balance Tests are our state-of-art Movement Screening Systems.  They are like a X-Ray into all your muscle weaknesses. If there is in imbalance – we’ll find it and show you how to fix it.

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