Buckeye Met/Con

How do you celebrate a new Clean & Jerk max?!

With the *gift* of 40 Wallballs! 😂🤣😅🤪

A strong role model is someone who sets a good example through their actions, behavior, & decision-making. They are often respected & people look up to them, trying to do their best for them & copy their behaviors.

Strong role models can have many characteristics, including:
* Integrity
* Honesty
* Empathy
* Resilience
* Confidence
* Accountability
* Hard work

Today we feature these 3 strong female role models! 💪🏽

Ring rows are a great alternative to pull ups or hanging from the rig. However they are also a much different movement. We like to offer different grip options as well, such as neutral, supinated, & mixed grip.

By changing just the hand placement, the overall movement can feel completely different.

Wake up.

Workout out.

Win the day!

Test week is here!

It’s time to put our hard work to the test.
💪🏽🏋🏼‍♀️🏋🏽‍♂️🛎️

Maxing out our Olympic Lifts Monday & Friday!

Friday & feeling …. Sore?!

Shake it off with a deload in our Olympic Cycle, followed by some running & squats!

5000m row

What’s your time?

A deadlift can be as simple as picking things up & putting it down.
But done incorrectly, could ruin your week & leave you with a sore back.

Our staff is here to help you. Offering feedback & giving cues to have you feeling strong, pain free, & one step closer to your next PR!

We love a good AMRAP!

AMRAP x 25mins
9 BACK SQUATS 155/105
15 PUSH UPS
21 BOX JUMPS 24/20
27 SIT UPS

Top performers: 6-7+ rounds
Most athletes: 5-6+ rounds

Adjust the load & reps to achieve the correct stimulus.

It’s a great day to have a great day! 💪🏽

Happy Monday FitFam!

It’s time to ride baby! 🚴🏾🚴🏻‍♀️🚴🏼‍♂️

Every pedal stroke, brings us closer to a world without cancer!

Many of our athletes are riding in Pelotonia. We love our community & are so proud of your dedication. Enjoy the experience, be safe, & remember to recover afterwards.

Running or jogging regularly can offer many health benefits.

A few are:

* help to build strong bones
* strengthen muscles
* improve cardiovascular fitness
* help maintain a healthy weight

• TRAIN •
• EAT •
•SLEEP •

How you recover, fuel, and train are all important to the overall outcome of your fitness. Need a little extra help?! Check us out.

It’s Friday!
And we are ready for the weekend.
But first… Let’s get a workout in!

“FIGHT GONE BAD”
3 rounds for a Total of 17 mins
1 minute of Max reps of EACH movement

-Wall-balls
-Sumo Deadlift High-pull
-Box Jumps
-Push Press
-Row (calories)
-Rest

Goal for reps:
*beginner: < 250 reps
*intermediate: up to 350
*advanced: > 350
*Elite: > 400 for women
>500 for men,
(Anything over 300 is seriously competitive)

Week 2 of our 6 week Oly Cycle.

Clean & jerks are a fan favorite.

It’s week 3 of our 6-week Olympic Cycle. And things are getting technical & dialed in!
Still plenty of time to see results/ gains! 💪🏽🙌🏼

BIKING is a go to option for us during cardio days.

Are you team ECHO or C2?!?! 🚴🏻‍♀️🚴🏾🚴🏼‍♂️

8am Partner Saturday workouts are pretty important around here!

On a day when some people sleep in, you’ll find our athletes crushing it & prioritizing their fitness!

We love the atmosphere it creates inside the gym and look forward to a challenging workout each week.

What does the gym mean to you?

Is it
an outlet?
social hour?
strictly for the fitness & health benefits?

No matter what, the gym is one area that you can depend on.

Let us be that safe place for you! Our coaches are ready to provide you with a great workout & a welcoming atmosphere.

Offering 3 CLASS FREE TRIALS for any new athlete/ client! DM us for details or check out the link in our bio.

Today our classes are doing a workout known as Tabata.

What is Tabata?

8 SETS of :20 WORK / :10 REST

These are the movements we’re hitting:
Up-downs
Toes to bar
Shuttle runs
Ring rows or STRICT pull ups

*Option to add a weight vest

The question asked this morning… “How can 20 seconds go so slow, but 10 seconds go so fast?!” 😅🤣

Today marks WEEK 1 of our 6 WEEK Olympic Lifting Cycle

Snatches & Cleans- Which team are you on?!?!

Olympic lifting is technical.
It has a great way of keeping us humble, but also can make us feeling pretty dang strong! 🏋🏻‍♂️🏋🏼

Stronger glutes can be built with many different exercises. Step ups are one movement you might not think of.

When doing them, make sure to alternating legs to achieve the ultimate result. Too easy?! Perform with weight or tempo.

Who knew working out could actually be fun?!

If you’re finding your routine a little stale, come join our community. Link in bio!

Nothing beats a Saturday sweat sesh!
And man was it sweaty! 🥵😅

Our Monthly Member Spotlight goes to Sonya Kimmet!
Sonya is a regular 6am Athlete with her husband Chris! They are quite the Power Couple. She shows up and works hard. You’ll not find a more positive classmate. I think she smiles even when doing burpees.

When asked these “5 favorites”, here are her answers:
Exercise movement: Jump Rope
Pump up song: “Get This Party Started” -P!nk
Her “WHY”: “To be able to garden when I’m 90, enjoying/keeping up with our kids!”
Color: Yellow
Motivational Quote: “I am not afraid of storms, for I’m learning how to sail my ship.” —Louisa May Alcott

Do you ever find yourself thinking how in the heck am I going to get through this work week, this meeting or even a workout?

Having an accountability buddy can make a huge difference!

Looking for a welcoming community? We’ve got you!

Happy Forth of July FitFam!
Cheers to the Red, White, & Blue!
❤️🤍💙

What’s that cool line they say in the old movies? There’s a new sheriff in town?

Today marks a special day in this gym community! As Jason officially passes the owner torch to me, Jessica Mauk and my husband Dan (aka Indy). We are ready to take on this new adventure and look forward to continuing what Jason has started 11+ years ago.

-It’s been a pleasure working for you & I’m thankful for the opportunity and support you’ve given me over the past, dare I say, 7 years! You’ve welcomed me into your community from the very start, created a career I enjoyed, & trusted me to manage your gym.— We survived the stress of the pandemic together, have had a million plus conversations, and only a few tears have been shed (all mine) and several injuries occurred (all yours) along the way.. 😅😂
I look forward to seeing you in every CrossFit class that you’re in town for and can’t wait to make you proud. 🫶🏻