Red Stick Health and Performance

There are 6 months left in 2024, have you found your fitness community yet? We’d love for you to be a part of ours!!

FREE INTRO CLASSES are on our schedule! Visit the link in our bio to register for one today!

Partner WOD Friday!!! TGIF!!!

Fitness is hard work, therapy, discipline, and self love. It’s a necessity for overall health and wellness. It can be as easy as a daily walk but if you need a fun atmosphere with a welcoming community to keep you motivated, we got you!

Register for a free trial class to come check us out! All you need to do is register for a class, walk through the doors, and we will lead from there. Link in bio!

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle

Have you ever taken a deep look at your current habits? Habits can be big and small, positive and negative, easy or hard to break, etc. Sometimes we don’t even notice all of our habits because many are ingrained in us.

When working towards a health and fitness goal, it’s important to understand our habits and decide if they are guiding us or deterring us from those goals.

Ask yourself these 2 questions…

1. What is 1 habit or behavior that I engage in that’s not serving me?

2. What is 1 habit I currently have that makes me feel good?

Now what changes need to be made within these two habits that will get you closer to your goals?

Continue to ask yourself these questions and work to make the changes in your habits to make your goals a reality 👊🏻

24.2
20 min AMRAP
300m row
10 deadlifts (185/125)
50 double unders

Who’s excited for this one?!

Heats begin at 6pm tonight! Come hit the WOD or come to cheers on those who do! Hope to see you there!!!

The 2024 CrossFit Open is here! It’s all about you against you. Who is ready???

12 Day of Christmas Red Stick Health+Performance style!! 🎅🏻🎅🏼🎅🏽🎅🏾🎅🏿

Rest in Paradise little buddy ❤️ Reggie used to take care of the HR and customer services departments at the gym. Miss you Reggie

Heyyyyy!!! It’s been a while since we have been active on social media but we are back!

We are excited to announce our new app available in IOS and Android! Register for class, log your workouts, communicate with fellow athletes, and so much more!

This is the translated version of most warm ups 🤪 am I accurate?

Fun day !

🇺🇸Memorial Day Murph🇺🇸 heats are in the app! Heats begin at 8:30am. Drop ins are welcome, please just register at the link in our bio!

🌈PRIDE tees and tanks are available! DM if interested!
❤️🧡💛💚💙💜

After having a little time to reflect (as much as my shallow mind will allow), it’s hard to put into words how much last week at the CrossFit Games with Kerri has impacted me. I’ve mentioned before about my struggles with staying motivated in the CrossFit s**ce after 11 years, but this last week has made me feel more than ever that this is where I belong. I didn’t know exactly what I wanted to do with my life until I stumbled upon CrossFit while working as a Personal Training Department Manager in Texas. Through the years, I’ve sacrificed so much, and most times way too much, to this sport and lifestyle. Over time I began to become resentful about how that effected my relationships with people and my personal life which was hard to deal with. It defined who I was, which is insane because I’m so much more than a CrossFit gym owner. After spending some time in a strange head s**ce trying to figure out if this was something I wanted to keep doing I decided to stick it out and see what happened. Then Kerri Lee qualified for the CrossFit games. At first I wasn’t totally committed because I was worried about becoming too involved and forgetting that I had a wife and child at home. Kerri didn’t show any frustration and like she always does, just did her work and didn’t question a single workout. After realizing I’m not the same person I used to be, I figured out that I could juggle being a husband, father, business owner, and a coach. This helped ignite a fire that had been dormant for a long time and it’s all thanks to Kerri!

Fast forward to Madison. I can’t even begin to express how proud I am of Kerri. She showed up to compete against the fittest and most amazingly talented 20 women (35-39) on earth with a knee that is going to require surgery almost as soon as the event is over. To most I would imagine that being limited physically would impact their effort to some capacity. While warming up in the middle of day one she looked at me and said the knee actually feels okay with a surprised look. From that point forward it was game on and the rest is history!! The moment I will never forget is watching her finish a workout with 20ft legless rope climbs. If you know Kerri you know her history with rope climbs. She nailed all 5 reps, timed her rest perfectly, and finished the workout. As she ran across the finish line I was in the brink of tears and I AM NOT an emotional person. There are many other moments that stick out like watching her go from last off the bike to finishing 5th, executing the plan with perfection. What can I say, Kerri did AMAZING.

Then there’s our Red Stick Community. The outpouring of support as well as members and friends posting pics of them watching and cheering her on was amazing. I’m sure it seemed like it wasn’t a big deal to you but I promise the Kerri could hear you cheering. I’m forever grateful to Kerri, our Red Stick Family, and my wife for stepping up at home to allow more time for me to coach Kerri! Last week was the most rewarding week of my professional life. On to the next one.

Andrew C

Shirt orders are ready!!! If you would like to support Kerri’s trip to Madison, WI next month please consider purchasing a shirt. All proceeds will help with costs associated with competing at the CrossFit Games. Shirts are $27 each and can be mailed to you if you are not local.

Placing your order is simple…
1. Visit the link in our profile.
2. Fill out the google form.
3. Venmo Kerri to finalize your order.

SHE DID IT!!! Coach Kerri qualified to compete in the female 35-39 year old division at the 2021 CrossFit Games and proud is an understatement!

Letter from Coach to Kerri:
The first time you walked in the door you were known as “Zumba girl”, but by the 10th time you walked in the door we knew you were different. Over the years you have never once questioned the path I had you on, you never program hopped, and I can’t thank you enough for the trust you put in me. Almost every athlete we’ve had compete at a high level questioned my programming and didn’t understand the “why” behind the approach and that always made me question my worth as a coach. You never once did that. Nine years later, here we are getting you ready to compete on the largest stage the sport had to offer and to say that I’m proud is a giant understatement. Your commitment to your path has been amazing. Coaching you in Madison will easily be the single most proud experience of my professional life and we are all behind you and over the moon excited about watching you compete. My job can be so demanding on a day to day basis and many times over the last couple of years I have questioned whether I still loved what I do, you have a hand in me finding my love for the sport again so thank you!! -Coach Andrew

We might be biased, but we think our front desk staff today is the cutest in town!

SMILE! 😃 It’s Friday!!!!!!

His first class all year and he manages to smile at the end of the mile run today! 🤗 Welcome back, Aaron!!!

A low impact workout that can help you gain strength AND cardio endurance? Say it ain’t so…

“Activating all of your major muscle groups through rowing won’t just increase your calorie burn as you work out, but it also helps you to build more metabolically-active (i.e., fat-burning) tissue. At the same time, it also amplifies the “afterburn effect,” which is the number of calories that your body continues to burn following a vigorous workout. With that in mind, it goes without saying that rowing is a true full-body workout, engaging your muscles from head to toe in continuous movement. In order to meet the energy demands of all the muscles being utilized, your cardiorespiratory system has to shift into overdrive. This exertion during a strenuous rowing session can burn around 300 calories in just thirty minutes for the average 155-pound individual, making rowing workouts an attractive option when it comes to managing body weight.” - hydrow.com

https://hydrow.com/blog/does-a-rowing-machine-help-you-gain-muscle/

“Monday is for people with a mission.” - Cristina Imre

It’s Monday. It’s raining. It’s humid.

Set your excuses aside and get your sweat on today!

Red Stick Health and Performance updated their business hours.

💥 CONGRATS TO OUR CHALLENGE WINNERS💥

Special thanks to for donating prizes!!!

1st place goes to Sonia! She won 1 free month of membership, a PNOE metabolic test, and this HVIII Brand Goods backpack.

2nd place goes to Allie! She won a PNOE metabolic test, a HVIII Brand Goods insulted shaker cup, and the HVIII Brand Goods toiletry bag.

3rd place goes to Todd! He won a PNOE metabolic test and a HVIII Brand Goods insulated shaker cup.

Side note: If you haven’t gotten an insulated shaker cup from HVIII yet, you definitely should! These cups are sweet!!!

Due to the icy weather forecast, the 5am and 5am classes tomorrow are cancelled. Please stay tuned for more cancellations throughout the day if the roads are unsafe to drive on.

❄️🥶 Stay safe and warm!!! 🥶❄️

Let’s fill these bad boys up with unwrapped new toys!!! 🎁

Who is ready for a challenge to end 2020 with a positive like MORE MUSCLE??? 💪🏻
•
This challenge is very different than challenges we have done in the past. We will incorporate nutrition and added weightlifting as well as steady state cardio to your day on top of class WODs. This challenge is all about losing body fat. How do you do that??? You have to increase muscle mass which in turn increases your metabolism and makes your body into a fat burning machine!•
•
Can you commit to 6 weeks of balanced nutrition and about 30 extra minutes of fitness? Click the link in our bio for more information and to register! Registration ends on November 8th. •
•