Mako CrossFit

11/09/2024

Attention Facebook Friends!

Due to Facebook not allowing us to have full control of our page we made a new one. Go and give it a like and a follow. It is much appreciated!

https://www.facebook.com/profile.php?id=61568619082409

A fitness gym, located in Pensacola, FL, offering CrossFit, Personal Training, Barbell Club, & more!

10/25/2024

🌟 MEMBER SPOTLIGHT 🌟

Olivia has been working with Coach Gretchen for over 2 years. They meet several times a week virtually and work within Olivia’s home. Olivia has seen huge changes in her health including weight loss, lower blood pressure, and better sleep. Despite their geographical differences, they meet consistently every week to get the work done.

Change takes time. New habits and lifestyle changes don’t happen overnight. When you put the work in, you see the results and reap their benefits. Looking back 2 years, it’s fun to see how much Olivia has progressed. She used to do squats to a chair, and now she’s doing dumbbell thrusters. 🤩

Put in the work! It pays off 💥

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10/23/2024

🧘‍♀️ Here are some tips on stretching:

• stretching before a workout should be dynamic (moving the joints and muscles to increase blood flow and warm the body; leg swings, arm swings, butt kicks, etc.)
• stretching after a workout is important to do while the muscles are warm and have good blood flow (light walk/bike ride or classic stretch and hold)
• only stretch to slight tension and remain pain free (if something hurts while you’re stretching, relax those muscles and reevaluate your stretch)

Not sure if what you’re doing is correct? Send us a message and we can get you an answer! 😊

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10/21/2024

🧟‍♀️ 2024 MONSTER MASH PODIUM 🧟‍♂️

Rx Women
Cookies n’ Cream
Double the Spice
Hangry Birds

Rx Men
Buttery Quads
Just Here to Beat Nate and Ford
The Greater Dane and Ty$

Scaled Women
Fat Bottomed Ghouls
Let’s Go Ghouls
Black Cat Energy

Scaled Men
2 Bears 1 Bar
Jack’d O Lanterns
Ghostly Gang

Congratulations to all the winners! Thank you to all the athletes! We look forward to seeing you back next year!

10/17/2024

2 DAYS AWAY! 👻

We can’t be more pumped than knowing we’re only a couple days away from our 3rd Annual Mako Monster Mash! We’re ready to throw down with you guys and have a great event! 🎃

The layout for parking areas, athlete area and vendors is displayed here, as well as the running route for Make My Millennium.

📣 Athletes: check in starts at 7:00am and your first event is at 8:30am. Check your emails for the heat sheet!

📣 Volunteers: check in starts upstairs at 7:15am! Check your emails for further instruction.

Please reach out to us if you haven’t received an email yet and need information about this weekend. SEE YOU SOON! 🧌


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10/15/2024

How much sleep do you think you need? 🥱

If you answered ‘yes’ to any of the above questions, then you might need to consider making some changes to improve your sleep! 💤

Stress, poor exercise habits, alcohol, caffeine and an irregular daily/sleep schedule are common reasons why we get poor and inefficient sleep.

Here are some tips to help you get started:
• winding down 20-30 minutes before bedtime
• limit caffeine intake to morning hours only
• meditating, reading, relaxing can reduce stress levels
• exercising daily and regularly

Comment below what helps you sleep! ⬇️

DM us if you have any questions about health, nutrition, sleep, exercise, etc! We’re here to support you!

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10/10/2024

FIRST PLACE MONEY PRICE!🤑

Athletes, the 1st place in each RX division will receive $300! This is your last chance to sign-up and compete to win some cash.

LADIES: Currently only 2 teams competing for the cash 👀

Click the link in our bio and register today!👻

10/09/2024

GET YOURSELF A T-SHIRT! 🎃

WE ARE 10 DAYS OUT! 👻

If you want to be as happy as is in this picture, sign up by FRIDAY to guarantee you get a t-shirt with your registration!

Join us for our 3rd annual Mako Monster Mash next Saturday, October 19th! This event promises to be spooky, competitive and exciting 🤡 You don’t want to miss it!

Details:
Saturday, Oct. 19th at Mako Athletics
Teams of 2: MM or FF
Divisions: Rx or Scaled
Cash prizes and more!

Hope to see you there! 😈


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10/08/2024

Post Workout Meal/Snack Ideas & Guidelines🥯💡

• eat small amount within 30 minutes of finishing your workout
• approximately 30g carbs per hour of workout time
• approx. 15g protein per hour of workout time
• whole foods are great, but a protein/carb shake might be more practical
• eat a full meal within an hour or two of your workout being done

Wondering what to eat for a post workout snack? 🍌

• oatmeal
• peanut butter
• whey protein
• fruit
• eggs
• yogurt

Of course everyone is different! These guidelines may help you but need to be adjusted for someone else. We’re happy to answer any questions you might have. Send us a message or comment below ⬇️

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10/07/2024

LAST CHANCE FOR A FREE SPOT! 🚨

Sign up by 12:00pm today to be entered to win a FREE SPOT! You’ll also receive a $100 voucher for 2025 Spring AND a free soon-to-be-released t-shirt!

October 19th at Mako Athletics
Teams of 2: MM or FF
Scaled and Rx Divisions

Grab your workout buddy and click the link in bio! 🎃


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10/04/2024

JUMPING INTO THE WEEKEND WITH A SPECIAL OFFER! 📣

All signs ups now until Monday will be entered to win a FREE SPOT! That’s right! YOU & your PARTNER will get to compete for FREE if you win 🥳

To make this offer even better, the winners will also get a $100 voucher for 2025 Spring AND a free soon-to-be-released t-shirt 🤩

Grab your favorite ghost or goblin and go sign up! 👻


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10/03/2024

Want to know more about your daily carb intake? 🍎

We’d be more than happy to sit down with you to go over your current nutrition journey, where you’ve been and where you’d like to be! 😊

DM us or email us at [email protected] 📩

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