Rockin' Fitness

01/13/2025

New piece of equipment coming soon! Will be working towards some other pieces as well. Couple weeks left of the January special. Be on the lookout for the special coming in February.

01/01/2025

06/14/2023

Have you registered for the Freedom 5K yet? Proceeds this year will benefit veterans throughout Eddy County! We may not know them all, but we owe them all!

Receive an American flag pin & t-shirt with your paid registration. Early bird pricing is good through Monday, June 19!

Register online here: https://transcriptpub.square.site/product/freedom-5k-registration/214?cs=true&cst=custom

Celebrate freedom in downtown New Rockford on Saturday, July 1!

04/30/2020

Any member that was in the middle of a membership, month to month or annual will get a free month to June 1. All active month to month memberships will end then and the next payments for annual members will be withdrawn then. We appreciate all you members and instead of figuring where everyone left off it is just easier to start all over. Cheers to a new beginning!

04/30/2020

In accordance with North Dakota Smart Restart, Rockin’ Fitness will open at 4:30 Friday morning. We ask that you continue to follow these guidelines:

1. Distance yourself 6’ from another person
2. Wipe down equipment before and after usage.
3. After washing hands in the restrooms use a paper towel to open door.
4. Machines and equipment will be sprayed throughout the day.
5. If you feel sick please stay home.

It has been a rough month or so for everyone. I hope everyone can get back to some kind of normalcy and continue your fitness goals. We have to make sure we continue to follow guidelines or else we will be back to the same situation we were in. It will take everyone to do their part for this to work out. Please remember that you are responsible for your own safety in this self-monitored fitness center.

03/29/2020

Sunday workout.

Run/walk a 5k

Looks like it’s going to be a beautiful day!

03/27/2020

COVID-19 Friday 3/27

Rest day.

If you want a workout do some 12 oz curls.

03/26/2020

COVID-19 Thursday 3/26

As many rounds in 20 minutes

20 plank to forearms up/downs
20 burpees
20 mountain climbers
20 super mans/spider mans
20 plank shoulder taps
20 bus drivers

Demonstration of all exercises in the video

03/25/2020

COVID-19 Wednesday 3/25

3 rounds

10 Squats
30 second plank
25 crunches
10 jumping jacks
25 lunges
45 second wall sit
35 sit-ups
25 curls with whatever weight you can find
10 push-ups

03/24/2020

COVID-19 Tuesday 3/24

100 Seal jacks

80 Reach touch skater hops - go as slow as the video shows or faster if you can hold your balance and still touch the ground.

60 T-openers (30 each side) - Watch the video, minus the push-up part of it. Just going back and forth to a T position balancing on one arm keep squeezing core. Perform on knees if needed.

40 Low Impact Squat jumps

20 Inch worms and push-ups

Perform all 100 reps, followed by 80, 60 etc... Go as fast as your body allow you!

Seal jacks - https://www.youtube.com/watch?v=7qaDvP5b_Nk
Reach touch skater hops - https://www.youtube.com/watch?v=nYom5nE9Q24
T-openers-https://www.youtube.com/watch?v=gdcw0QVY4KM
Low impact squat jumps-https://www.youtube.com/watch?v=CVaEhXotL7M
Inch worms and push-ups - https://www.youtube.com/watch?v=5PUvL1o4dfw

Mike Mitchell is a strength and conditioning coach at Prospect Sports in Farmingdale New York.

03/23/2020

COVID-19 Monday 3/23

Jumping jacks 45 seconds
Rest 15 seconds
Squats 45 seconds
Rest 15 seconds
Pushups 45 seconds
Rest 15 seconds
Wall sits 45 seconds
Rest 15 seconds
Tricep chair dips 45 seconds
Rest 15 seconds
Lunges 45 seconds
Rest 15 seconds
Plank 45 seconds
Rest 15 seconds
Chair step ups or on a step 45 seconds
Rest 15 seconds
Crunches 45 seconds
Rest 15 seconds
Mountain climbers 45 seconds
Rest and repeat