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NOTCH 8 ATHLETICS

(317) 939-1970
chris.brock@crossfitnotch8.com

(317) 449-9372
danielle.whitlock@crossfitnotch8.com

8131 Kingston St.
Suite 400
Avon, IN 46123

FREE SATURDAY CLASS

EVERY Saturday our 9:30 a.m. class is free and open to the public! If you want to see what we are all about, that is a great time drop in. If you plan on coming in, please call or email in advance.

MEMBER LINKS:

CrossFit
ZenPlanner
SugarWOD
Legends Fitness
21:90 Nutrition
Myo-Fit Therapy

notch.8.athletics

I always say that my job is to undo what Facebook

I always say that my job is to undo what Facebook has taught people about nutrition. There are tons of different fad diets out there, but at the end of the day they are all the same. They are bandaids to temporarily cover up the underlying issues.

Know the difference between a diet and a lifestyle change.

Notch 8 is for everyone 🖤 DM for more informat

Notch 8 is for everyone 🖤

DM for more information. We can’t wait to help you get started!

23.1 ✔️ The Viking costumes were epic, the wo

23.1 ✔️

The Viking costumes were epic, the workout was tough, and we had a blast cheering on our Notch 8 athletes last night. In the midst of all the fun we forgot to get a picture of the whole group, but here is a sampling of about a quarter of the Vikings that showed up.

Who wants to do it again next week?

Benefits of the Bird Dog Improved Spinal and Core

Benefits of the Bird Dog

Improved Spinal and Core Stability
Better Hip Extension
Improved Shoulder Stability
Better Balance and Coordination
Potential Injury Prevention
Versatility
Unilateral Strength
Better Core Bracing

The best core exercises to improve balance and coordination are contralateral movements like the bird dog. Performing moves like this strengthens the muscles that hold you upright. This move has direct carryover to pretty much all your daily movements and exercises. The better coordinated you are the more efficient you become!

Come check out our Legends Fitness Class and let us help you with your fitness journey. 💪🏻

What is BMR, and what’s so important about it?

What is BMR, and what’s so important about it?

Basil Metabolic Rate (BMR) is how many calories your body needs to sit there and function at your current fat pound to muscle pound ratio. Giving your body enough calories to sustain the current muscle you have.

This number doesn’t take into consideration any exercise calorie burn or everyday lifestyle calorie burn. Your personal BMR number is the MINIMAL number of calories you should be eating to make sure that you are not using your muscle mass as energy.

To gain muscle pounds, loss fat pounds, and optimize your body composition goals you must add lifestyle and exercise calories to your BMR. You can find your BMR through calculations, but a machine such as the InBody will tell you the most accurate BMR number.

Schedule your InBody scan today to figure out your personal BMR and so much information by texting:
Kara Mercer - (317) 374-6752
Danielle Whitlock - (317) 523-4126

Or clicking the link below:
https://notch8athletics.com/category/nutrition/

MEMBER (COACH) MONDAY Our resident hype girl, @ta

MEMBER (COACH) MONDAY

Our resident hype girl, @taliaannross, is up next. Her enthusiasm for life and fitness is contagious, and she pours into her athletes like they are family. We are lucky to have her on our team 🖤

My name is Talia Ross. I am married to Joshua & have 3 children, Tristyn, Jadyn & Tray. When I am not at the gym, you will find me cheering on one of my kids or taking care of one of them. I am also involved in my church & love helping others.

I have been at Notch 8 for 7 years now. I came over as an athlete first, then began coaching shortly after.

I love the community at Notch 8. I have met some of the greatest people that have touched my life in many different ways.

My favorite movement is the clean but just weightlifting in general. Clean & jerk & snatch are movements that combine strength, speed & athleticism all in one.

My favorite Notch 8 memory would have to be watching everyone gather around another athlete & cheer them on to the finish. The love & support we give to each other is very genuine & no matter where we are, we are excited to be apart of someone’s success.

CrossFit is 100% for everyone. You don’t have to be “athletic” or “in shape” or any other excuse to come participate in our workouts. This is a community of all levels, ages & sizes & we celebrate effort & willingness to show up & finish.

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CONTACT US

(765) 210-9415
chris.brock@crossfitnotch8.com

(317) 523-4126
danielle.whitlock@crossfitnotch8.com

8131 Kingston St.
Suite 400
Avon, IN 46123

Prove Your Fitness!

01.23.2023

It’s Open time! The 2023 CrossFit Open will be kicking off on February 16th, and while most of us aren’t