CrossFit Bemidji

Memorial Day Murph 🇺🇸

Join us Monday, May 25 from 8:00–10:30 AM as we take on Murph and honor the military service members who gave their lives serving our country.

• Heats every 30 minutes
• Open to everyone
• $20 drop-in fee for non-members

Just like last year, all Murph drop-in fees will be donated to the DAV (Disabled American Veterans). ❤️

Whether you’re doing the workout RX, scaling, partnering up, or cheering people on, we’d love to have you there.

Drop in link ⬇️ https://go.streamfit.com/embed/memberships/369/11380

Busy schedule? The 10-Ingredient Kitchen makes eating well a whole lot easier.

Comment “GROCERY” to get the free Grocery Store Survival Guide—designed to help outsmart food marketing in under 60 seconds.

It helps people spend less and stress less, too.

This approach works for:
✔️ Fat loss
✔️ More energy
✔️ Getting meals on the table fast

Ever grab something at the grocery store because it looks healthy?

“High protein”
“Gluten-free”
“Made with whole grains”

…only to find out later it’s basically dessert in disguise? 😬

That’s good marketing. Many products are designed to look one way…

while the ingredient list tells a different story.

That’s why we made this FREE Grocery Store Survival Guide.

It shows you how to:
✔️ Scan any label in under 60 seconds
✔️ Spot hidden sugars + sneaky ingredients
✔️ Know instantly if a food supports your goals

Because once you see it… you can’t unsee it.

👉 Comment GROCERY and we’ll send it your way!

Another kid's class is coming up tomorrow from 4:30 - 5:30 and since it's going to be cold outside, might as well come sweat it out inside!

Whether it's your child's 1st class or 20th, we've got some fun in store 💪
https://go.streamfit.com/embed/memberships/369/3599

Nice work on those April PRs 👏 Can’t wait to see what May brings…

If your goal is fat loss, here’s the truth most people miss:

👉 Nutrition drives the results. Training supports it.

A simple breakdown:
🍽️ Nutrition: 70–80%
🏋️ Resistance training: 10–15%
🚶‍♂️ Cardio: 5–15%

You can’t out-train poor nutrition. It’s much easier to control calories through portion control and macro balance than to try and burn everything off in the gym.

But training still matters 👇

💪 Resistance training helps you keep muscle, boost metabolism, and actually look better as you lose weight.

🚶‍♂️ Cardio helps increase calorie burn and improve conditioning—but it’s a tool, not the main driver.

Here’s the real formula:
✔️ Nutrition creates the calorie deficit
✔️ Strength training protects muscle
✔️ Cardio adds flexibility

If you’re busy and need to prioritize:

Dial in your nutrition
Lift weights consistently
Add cardio where it fits

Fat loss starts in the kitchen—but the results are built in the gym.

We can help you create a simple nutrition plan that fits your lifestyle! Book a call now 👇
https://link.mycoachengine.com/widget/bookings/lynn-book-a-call

Read more here👇https://crossfitbemidji.com/testimonials%2Fblog/f/how-much-does-nutrition-affect-fat-loss-vs-resistance-cardio?blogcategory=CrossFit

No one has time to wander around a crowded gym guessing what to do.

That’s why everything at CrossFit Bemidji is coached.

✔ Structured workouts
✔ Professional guidance
✔ Efficient classes
✔ Supportive community

Show up, get coached, and get better.

Simple as that.

If you’ve been thinking about getting back into a routine this is your sign.

New to this? Start with our 21-Day Beginner Program a low-commitment way to learn the basics, try classes, and see if it’s the right fit before jumping into Foundations.

Sign up here ⬇️
https://go.streamfit.com/embed/memberships/369/15993

Or book a No-Sweat Intro if you're not sure where to start, we will help find the best fit for you! ⬇️ https://link.mycoachengine.com/widget/booking/P9bvT70aR5MhjQXti0gs

⭐ Win Wednesday ⭐

Meet Amanda 👋

“When I first began… I wasn’t very confident and I definitely was hard on myself and compared myself to others.”

Amanda started her journey feeling easily winded, navigating chronic Lyme disease, and unsure of what her body was capable of. Like a lot of people, she questioned herself more than she trusted the process.

But she kept showing up.

And even when life pulled her away for weeks, months… even a full summer, she came back.

“That time away really helped show me how much difference it makes in my life.”

Fast forward to now…

“I can do strict pull-ups now… I can handle a full workout… and I feel pretty dang strong!”

But her transformation goes far beyond physical strength.

“CrossFit has helped me immensely with anxiety, sleep, and ADHD.”

Through consistency (and giving herself grace when needed), Amanda has:
• Built real strength and endurance
• Gained confidence and comfort in her body
• Learned to listen to her body while still pushing herself
• Shifted her mindset from comparison to personal growth

“I am more so concerned about my own personal journey.”

She’s proof that progress isn’t about perfection it’s about coming back, over and over again.

“Don’t be hard on yourself… stay focused on your own personal journey and growth.”

Stronger physically. Clearer mentally. More confident in who she is.

That’s what showing up can do.

We are so proud of you, Amanda! 🤩

If progress has stalled lately, here’s the reminder:

A plateau usually means progress has already been made.

The body has adapted and now it’s time to adjust.

Here’s what helps athletes break through without burning out:
• Reassess nutrition instead of cutting more
• Change the stimulus in training
• Dial in sleep, stress, and daily movement

Progress doesn’t come from pushing harder forever.
It comes from knowing when to pivot.

Want the Quick Guide to Breaking Plateaus and keep results moving?

DM “PLATEAU” and it’ll be sent over.

This is one of those meals that feels fancy but takes very little effort.

If you’re ready for a dinner that’s light, satisfying, and actually leaves you feeling good afterward, this one’s a go-to.

These Spring Lemon-Herb Salmon Bowls are easy to customize, packed with flavor, and perfect for busy nights when you want a solid, nourishing meal.

Lemon-Herb Salmon Bowls
Serves 2–3

🍣 For the salmon:
1–1.5 lbs (450–680 g) salmon, cut into portions
1 Tbsp olive oil
Zest and juice of 1 lemon
1–2 cloves garlic, minced
1 tsp dried oregano
1 tsp dried dill (or 1 Tbsp fresh)
Salt & pepper to taste

🥣 For the bowls:
2–3 cups (300-450 g) cooked rice or quinoa
1 cup (120 g) cucumber, diced
1 cup (150 g) cherry tomatoes, halved
1 big handful of spinach or arugula
Optional add-ins: sliced avocado, feta cheese, chickpeas, fresh herbs

👉 Heat oven to 400°F (200°C) and line a baking sheet with parchment.
Mix olive oil, lemon zest and juice, garlic, oregano, dill, salt, and pepper. Spoon over salmon. Bake for 12–15 minutes, until salmon flakes easily.

Assemble bowls with grains, greens, veggies, and any extras you like.
Top with salmon and drizzle with any remaining lemon-herb sauce.

Estimated macros per serving, assuming 3 servings, using salmon + rice + veggies only: 430 calories; 34g protein; 36g carbs; 15g fat

Customize it: Add more veggies, swap grains for chickpeas, or use chicken or tofu if salmon isn’t your thing.

💪 Save this post so you can try it later!