8035 Fitness Grimes - CrossFit 8035 West

Tip Tuesday: Let's Talk Carbs! 🥖🍎🍚

Did you know that carbohydrates are the body and brain’s main source of energy? 💡 They help keep you moving during workouts and daily activities, and they even play a role in regulating metabolism.

🍞 Sources: When choosing carbs, aim for complex options like whole grains, fruits, vegetables, and legumes. These are packed with fiber, vitamins, and minerals to fuel your body in the best way possible.

🥗 Tip: Try to limit refined carbs such as white bread, candy, sugary cereals, and desserts. Instead, choose foods that support long-lasting energy and overall health.

Carbs should make up about 45-65% of your total diet. Finding a balance is key to feeling your best! 💪

Need help with your nutrition goals? Reach out to Coach Anna for personalized nutrition coaching at [email protected]!

(Info source: Mayo Clinic)

🌟 4-Ingredient No-Bake Protein Balls! 🌟
These simple and delicious power balls are the perfect snack to fuel your day, and the best part? They’re easy to make and packed with protein! 💪

Ingredients:
3 cups rolled oats
1/2 cup 1st Phorm Protein Powder
1 cup nut butter
1/2 cup maple syrup
Optional: Mix-ins like M&Ms, chocolate chips, etc.
Directions:

Mix oats and protein powder.
Add nut butter and maple syrup until combined.
Fold in any desired mix-ins.
Form into balls and place on a cookie sheet in the fridge until firm.
As members of our gym, you get special discounts on protein powder and other supplements to help you crush your goals! 💥

Looking for extra support? Our Nutrition Coaching services are here to help you individualize your diet and take your health to the next level. For more info, reach out to Coach Anna at [email protected]. 📧

Never miss a Monday! Or… Tuesday 🤪

🌟 Member of the Month: Emsad 🌟

"I joined CrossFit because I was looking for something different than a commercial gym, and I found it at 8035 Fitness Grimes. From the moment I walked in, everyone was welcoming, and the sense of community here is incredible. I've enjoyed every class and the people I've met along the way." - Emsad

We love having Emsad as part of our 8035 family! Keep up the great work, Emsad! 💪

🎉 Get Ready for Freebie Week at 8035 Fitness, Grimes! 🎉

Not a member yet? From September 9-13, we're opening our doors to YOU! 🚪 Come check us out and drop into any class—totally free! Whether you're an early bird or prefer afternoon sessions, we've got you covered with class times 💪

Mondays & Wednesday's
5am
6am
12pm (express)
4:30pm
5:30pm

Tuesdays, Thursdays, & Fridays
5am
6am
12pm (express)
4:30pm

📣 Special Offer: Everyone who drops in gets exclusive access to membership discounts! Don't miss out on this chance to join our community.

And for the younger athletes, our Excel Youth Program kicks off a new cycle with school year times. It's the perfect time to start!

We're excited to see new faces! If you have any questions, just drop us a DM. Let's get moving! 🙌

💪 Fit Tip Tuesday: Let’s talk about protein! 🥩🍳

Protein is the building block for muscles, bones, cartilage, hormones, skin, and even vitamins. Not only does it help you get stronger, but it’s essential for completing daily life functions.

While animal meats are packed with protein, you can also get all your essential amino acids by eating a variety of plants and legumes. 🌱

To function, you need a minimum of .8g/kg of body weight in protein. If you’re active, aim for up to 1g per pound of body weight. Supplementing with a high-quality protein powder, like 1st Phorm, is a great way for busy individuals to hit their protein goals after a workout. 💥

This tip comes straight from the National Academy of Medicine! For personalized nutrition coaching, reach out to Coach Anna at [email protected].

🇺🇸 Labor Day Notice! 🇺🇸

We’ll be offering just one class at 8:30 AM on Monday, September 2nd. Please reach out with any questions! Hope to see you there!

As the school year kicks off, we know how hectic life can get! That’s why we’ve put together some easy and healthy lunch ideas to keep you fueled throughout the day.

🥗 Taco Bowl: Mix your favorite veggies with cheese, salsa, or sour cream. Pair with tortilla chips and a high-protein drink or yogurt.

🥒 Greek Bowl: Combine tomatoes, red onion, cucumber, chickpeas, and olives. Serve with tzatziki sauce and pita bread or crackers.

🌯 Deli Wraps: Layer your favorite deli meat and cheese, then roll it up! Add fruits and veggies on the side or inside the wrap.

Tip: When building your lunch, aim to include a source of protein, fat, and carbs in each meal. Bonus points for adding fruits or veggies! 🌟

For more personalized nutrition coaching, visit the link in our bio or reach out to Coach Anna at [email protected] to learn more about our 1:1 nutrition services.

🚨 Back to School New Member Special Alert! 🚨

Join the 8035 Fitness Grimes community today and unlock our special membership deals:
💥 6-Month Commitment = 1 Month FREE
💥 12-Month Commitment = 3 Months FREE

This limited-time offer expires on September 13th! We offer adult group fitness, Fortify for aging adults, youth group classes, personal training, and nutrition services—all with 24-hour access. Reach out to Coach Anna at [email protected] for more info. Check out the link in our bio to get started.

~Membership offers vary and include the option to access multiple locations~

🌟 Age Awesomely with 8035 Fitness Grimes! 🌟

Our low-impact, low-intensity program is specially designed to help you stay strong, balanced, and mobile for overall wellness and injury prevention. 💪✨

Each workout is tailored to your specific goals and needs, ensuring you move well and feel great. Plus, you’ll be surrounded by an amazing community that makes fitness fun and keeps you accountable!

Join us every Monday, Wednesday, and Friday from 11:00-11:45 AM and keep your body moving well for years to come.

👉 Ready to start? DM us for more info and let’s get you on the path to aging awesomely!

🌟 Staff Member of the Month: Anna Heintz🌟

Introducing Anna Heintz—Coach, Manager (8035 Fitness, West), Co-Owner, Corporate Wellness Director, and Nutrition Coach! Anna’s love for the community shines through in everything she does. “What I enjoy the most is having a community of people that feel like family and push me to be my best”. Sharing her passion for fitness with others is what drives her every day.

Outside the gym, Anna is currently training for a half marathon, balancing her running with CrossFit and strength training to stay strong and resilient. Her food favorites? Anything with pickles or buffalo sauce—she’s all in!

For those just starting their fitness journey, Anna’s advice is simple yet powerful: “Start small and have a good support system. You’d be amazed what those two things can do.”

Thank you, Anna, for your commitment to our community and for being such an inspiring part of 8035 Fitness-CrossFit West!

📝 Fit Tip Tuesday: Fiber! 🌟🍏

Did you know? Adults need 25-30 grams of fiber each day, as recommended by the American Heart Association. Get your fiber fix from whole grains, beans, legumes, and a variety of fruits and veggies. 🌽🍇🥦 Fiber is crucial for reducing risks of heart disease, diabetes, and colon cancer, and it supports great digestion! 👍

For personalized nutrition advice, reach out to Coach Anna at (712) 578-9024 or email [email protected]. Let’s elevate your health together! 💪📧

Safe to say noon class had a sweaty one…

🌊💧 Just the Tip Tuesday: Hydration Edition 💧🌊

Hey everyone! This week, we're all about staying hydrated—because it's not just about drinking water, it's about staying on top of your hydration game all day long! Here are some expert tips to keep you feeling your best:

1️⃣ Sip water all day: Remember to sip water consistently throughout the day, not just during workouts. Set reminders on your phone if needed to stay on track.

2️⃣ Replace lost fluids: After a workout, aim to replace 125% of the fluid you lost. Weigh yourself before and after to calculate this accurately.

3️⃣ Electrolytes matter: If you're sweating a lot, consider a 1:3 ratio of electrolyte supplement to water to replenish what you've lost.

4️⃣ Snack smart: Snack on juicy fruits like watermelon or cucumber—they're not just tasty, they're packed with water to help you stay hydrated.

Keep an eye out for these signs of dehydration:

Thirst
Dark urine
Higher heart rate during workouts
Muscle cramps
Sudden drop in body weight
Dizziness or headaches

Stay tuned for more weekly tips! Share which tip you will be implementing down below ⬇️💦

MEET COACH CAT! Cat is a full-time coach here at 80-35. You will see her at all of our locations! Here’s what she has to say: 👇🏼

“I love functional fitness because it has made me the healthiest and strongest person I could be. After dealing with years of injury, and being diagnosed with a connective tissue disorder I wasn’t sure what my future in sport as a college athlete would look like? However, a new coach my junior year of college with a background in CrossFit introduced me to functional fitness (along with LOTS of scaling) which completely changed the course of my athletic career AND my personal health. After months of work and practice my symptoms decreased allowing me to live a more full life!

I graduated from Loras College in April 2021 with a BA in Media Studies.

I am excited to get to get to know the members more and help/meet people where they are at with their fitness journey 💪”

Member Transformation! We’re so proud of Georgie and her commitment. She’s really glowing! Here’s what she has to say:

“One of my biggest ✨flaws✨ is never asking for help and labeling it independence. I’ve spent my entire life doing a significant amount of self-reflection and growth to understand that being hyper-independent is not only unhealthy but also a pretty big burden to carry.

One thing that really clicked for me when I began my health journey at CrossFit 8035 was that you really can’t do it all alone. The CrossFit 8035 community taught me that love and support come before anything else. They taught me that it’s okay to set your burdens down for a while. If you ask us all why it works, we would probably all say the same thing. It’s a given that we are showing up for our own mental and physical health, but we choose every single day to be there for each other.

When I started this journey, I felt I had nothing to offer. The CrossFit community was there to remind me every single day that I am enough just the way I am.”

Happy Father’s Day to all the 8035 dads and other father figures! Showing your kids that fitness is important is one of the greatest gifts you’ll give them.

Coach Abby competes in her first half Ironman tomorrow! We’re so proud of all the training she’s done this past year. She really motivates us to do the hard things 🔥 Here’s how you can support her👇🏼
✅ go watch her in person at 6:30am
✅ track her live progress in the Ironman app (bib #459)
✅ send her your good luck messages!

We’re loving the run cycle so far 😍 One more month until we retest that two-mile!

Meet Kelsey and Adam! These two are always pushing each other and keeping fitness a priority for themselves and their family. We love having them as part of our community! Here’s what they have to say:

“We love 8035 for not only the health and fitness it’s given us, but the amazing community and friends as well. We’ve been at 8035 for 3+ years now and it’s been something we have been able to enjoy together. We love bringing our boys to the gym who are always welcomed and made to feel part of our community.”

Murph was a success! 🇺🇸

QUICK HITS🔥
* One Program / Two Options / Cohesive Plan with 12-week cycles
* Classic - for individuals who love traditional CrossFit movements and workouts and want to improve CrossFit performance
* Built - for individuals who want to dial down the intensity and volume but still advance their strength and fitness with high quality movement
* Fun & Effective fitness, customizable to the athlete

Only 4(!) short days until Freebee Week kicks off. Stop by into any of our classes or shoot us a message with your questions!
🔥🔥🔥🔥🔥
All classes require no experience and are led by a qualified coach that will guide you all the way!

Everyone has room to improve their mobility! Kaizen is bringing this sweet event to us, so take advantage!

Please sign into 8:30am class THIS Saturday if you’d like to attend. We will not be doing the normal Saturday WOD.

Due to the snowy weather, we’re extending our freebie week 🔥 Stop by to any of our classes and receive discounted membership offers ‼️

New year, new cycle. Hop on board because this one’s going to be fun 🤩 Focusing on the roots of CrossFit, the next 10 weeks will contain constant variation while building strength and capacity for the Open. LETS GO!!

Meet Joel! We’re so happy to honor Joel as our member of the month for December!

🔥Even though he spent 6 weeks with a boot on his foot, Joel relentlessly showed up at the gym. He walked in with a smile every day and wasn’t scared to adjust the workout. CONGRATS!

Sending holiday wishes to all ✨