Integrity Endurance & Performance Training

We are looking for a coach (certification in CrossFit, NASM, or strength and conditioning) to help coach a couple mornings per week. Message Deana Wyland or on this page for details.

Get outside today for a walk or a hike. Your heart will thank you.

No matter what plan you use for your nutrition, calories matter!! You have 3 more days to join the nutrition and wellness challenge with us at Integrity! Message Deana Wyland or Mason Soto to get started.

Just a reminder the nutrition and wellness challenge starts this weekend. Please message Mason Soto or Deana Wyland to set up a time for your measurements. Challenge must be paid for no later than Monday 1/17. 8 weeks for $80. That’s $10 per week for complete grocery list, meal plan with how to prep, and amazing recipes. See our last post about what it did for Chris Hanson.

I wanted to share this from Chris Hanson about our nutrition challenge:

I thought that I would share a 1st hand experience from having participated with the last program. We LOVED it! The meals were incredibly good. This program is something that is sustainable as a way of life and I recommend it. This is about much more than shedding a few pounds. My real actual results were -12 LBS, Eliminated need for BP medicine and Cholesterol meds. In fact, my total Cholesterol and my Cardiac Risk Ratio dropped to the lowest level since I started tracking at age 23! My sleep apnea disappeared too! Deana Wyland was right all along, you can't outrun your fork. Follow this program, workout daily, and your life will be transformed.

Next nutrition challenge starts January 16th. Message Deana Wyland or Mason Soto to sign up.

Remember the 8 week nutrition challenge starts January 16th. Message Mason Soto to get your measurements done.

Tuesday:
Warm up
Floor dynamics
then
8 min AMRAP
200m run
5 ring row
5 push ups
10 air squats
10 sit ups

Fit Test:
Pairs or 2. 1 person is counter, 1 person performs max reps in one minute

We will retest these movements in 8 weeks.

Stations:
Wallballs
Push ups
RIng row-feet under anchor
KB sit ups (35/26/18/0)
Cal row
DU/Single unders
Wall sit ups
Cal bike
Cal ski erg
Box jumps
HB rocks

Surround yourself with family, friends and fitness for optimal emotional health.

What are you doing to keep yourself accountable to your nutrition? Message Mason Soto to get your measurements done for the 8 week Nutrition and wellness challenge. What do you have to lose but inches.

We all have different goals but they all surround the same thing-our health, wellness and fitness. Find your why, and commit to the process. Put the snacks down, fuel your body with whole food, workout most days of the week (strive for 5), practice gratitude and stay humble.

Example of one of our strength days
Wednesday:
Warm up:
Russian Baby maker
Lizard
frog
Iron cross
Scorpion
WGS
yoga plex
then
2 -3 rounds
200m row
LOG lunge
LOG sam crawl
10 ring row
10 push ups

A. Prep for squats:
4X10 back squat
~10 barbell glute bridge between sets

B. 5 rounds:
12 cal row
LOG DB OH lunge R
8 burpees
LOG DB OH lunge L

C. 3 rounds
10-12 DB lat pull overs on stability ball
8/8 DB row
1 min max reps banded lat pull down

Think about it!

Start your New Year off right and join us for our 8 week Nutrition and wellness challenge. Remember our Grand Opening rates end on 1/15. Investing in your health will be the best thing you have ever done.

Thrive in 2022! Join us at Integrity and build connections and a community that will take your fitness to the next level. Act now to get the best rates in town. Reduced rates end 1/15! See you Monday for class.