N:OW Fitness

HYROX looks fun — the sleds, the stations, the energy.
But most people think:
“I don’t look like them.”
“I’m not sure where to start.”
“I’ve pushed a sled… I’ve run… I’ve done burpees… but HYROX looks next‑level.”
That’s exactly who HYROX Academy is for.

This is a Start Where You Are program.
If you’ve tinkered with the gym…
If you were an athlete in high school…
If you’ve done some fitness but want direction…
If HYROX looks fun but intimidating…
We manage the process — wherever you’re starting from.
Learn the movements.
Learn the pacing.
Learn the confidence.
HYROX is for real people who want to level up without judgment.
Start where you are.
We’ll take it from there.

NOW Fitness is looking for a HYROX Coach.
We’re looking for some who is:
• passionate about performance
• energetic and community‑driven
• excited to lead group training
• ready to help build something special
You do NOT need to be HYROX‑certified — just hungry, coachable, and ready to lead.
If you or someone you know would be a great fit, message me.
Please share this post. Our first event is scheduled for June 27th.

The Cable Bent Over Row is a fundamental "pulling" movement designed to build strength and thickness in the back. By using a cable machine, you maintain constant tension on the muscles throughout the entire range of motion, which is often more effective for muscle growth than traditional free weights.

The Setup

Position: Stand facing the cable machine with the pulley set to a low position.

Stance: Grasp the handle with both hands. Step back so the weight stack is slightly lifted, then hinge at your hips (push your glutes back) while keeping a slight bend in your knees.

Posture: Your torso should be nearly parallel to the floor with a flat, neutral spine. Your arms should be fully extended toward the machine.

The Ex*****on

The Pull: Drive your elbows back toward your hips, pulling the handle toward your lower abdomen.

The Squeeze: At the top of the movement, focus on retracting your shoulder blades (pinching them together) to fully engage the mid-back.

The Return: Control the weight as you slowly extend your arms back to the starting position, feeling a stretch in your lats.

Key Muscles Targeted

Latissimus Dorsi (Lats): The large muscles on the sides of your back that create "width."

Rhomboids & Middle Trapezius: The muscles between your shoulder blades responsible for thickness and posture.

Posterior Deltoids: The back of the shoulders.

Biceps Brachii: Acting as secondary drivers to assist in the pulling motion.

Common Mistakes to Avoid

Rounding the Back: This puts unnecessary stress on the lumbar spine. Always keep your chest up and core engaged.

Using Momentum: Avoid "jerking" the weight or standing up as you pull. The movement should be controlled and isolated to the upper body.

Short Reps: Ensure you achieve a full stretch at the bottom and a full contraction at the top for maximum benefit.

Most people don’t fail because they’re unmotivated — they fail because they don’t know where to start.

Training for something new sounds great… but the next step can feel paralyzing.

That’s exactly why we built N:OW FITNESS — to make the next step simple.

And honestly, no one has ever finished a workout and said,

“I wish I hadn’t done that.”

⭐ What HYROX actually is

HYROX is:
predictable
repeatable
beginner‑friendly
strength‑biased

And here’s the part you don’t see online:

Over 70% of HYROX athletes are first‑timers.
Not elites.
Not influencers.
Just real people — beginners, busy adults, people who haven’t trained in years.

That’s who we train.

⭐ Our philosophy: Strength first

When you’re strong, everything gets easier.

When you’re not strong, everything feels like cardio.

We’re old‑school strength coaches who studied HYROX long before we ever got involved.
Our focus has shifted from chasing the perfect equipment to building the perfect 100‑year‑old body.
HYROX fits that vision.

It gives you something to train for — without hype, without confusion, without pressure.

Most gyms complicate training.

We strip it down to what actually works.

And we believe success comes from vulnerability — starting with our coaches.

You don’t need to be perfect.

You don’t need to know what you’re doing on day one.

We meet you where you are.

⭐ Your turn

What part of HYROX excites you the most?
And if you want to be honest — what’s the one thing that’s been stopping you?

🚨 N:OW FUEL | Performance Nutrition Lab 🚨

The training is serious, and your fuel should be too. We’ve locked in this week’s menu —designed to help you stay to a plan. 🧱💪

Whether you’re prepping for your first HYROX or just staying consistent in the gym, don't let a busy week wreck your nutrition.

📋 HOW TO ORDER:
1️⃣ Comment below or DM us with your order and quantities.
2️⃣ Deadline: Orders close Wednesday at Noon sharp.
3️⃣ Pickup: Thursday Afternoon at the gym.

🥞 THE BREAKFAST BAR

$7.99 | Strawberry Cheesecake Protein Pancakes

$7.99 | Creme Brulee French Toast

$7.99 | Chocolate Peanut Butter Waffle

$8.99 | Biscuits and Gravy (The Vault Favorite!)

$8.99 | G&D Free Breakfast Scramble

🍽 BALANCED ENTREES ($10.99)

Ginger Sesame Chicken

Tuscan Chicken

Chicken & Sausage Paella

Kansas City Chili (Fuel for the KC grit!)

⚖️ BULK PERFORMANCE FUEL (1.0 lb)

Beef Sirloin ($28)

Meatballs: Parmesan ($24) | Buffalo/Beef Taco ($23) | Turkey BBQ ($22)

Chicken: Enchilada/Buffalo/BBQ/Peanut ($21) | Roasted Breast ($20)

Veggies & Sides: Mixed Veg ($12) | Broccoli ($10) | Potatoes or Rice/Mac ($8.50)

🍪 TREATS & SNACKS

$1.50 | Protein Cookies (PB, Rocky Road, M&M, and more)

$12.00 | Protein Brownies/Muffins (6-Pack)

$15.00 | Protein Crunch Bombs (Snickers/Butterfinger)

🔥 THORNE RECOVERY SPECIAL 🔥
Grab a tub of the gold standard. Whey Protein Isolate (Chocolate or Vanilla) — $59.00. NSF Certified for Sport.

📍 8693 Bluejacket St, Lenexa

If you’re only trying to lose fat… you’re already losing.
Most people starve themselves and do hours of cardio.
Then wonder why they look “smaller but not better.”
Muscle is the engine that burns fat.
Build it → fat loss becomes easier.
Lose it → fat loss becomes impossible.
Your body doesn’t need less food.
It needs more muscle.
The mind gets better first…
And the mind always wins.
Train like you want to keep the results forever.