Posts by Kacey Glessner
An Important Message From X3 Sports…
We are thinking of you all and know many of you have questions regarding the recent announcement about reopening businesses. Keeping you informed and educated is important to us, so please read this message from Mike Littrel, X3 Sports President and CEO:
Hello,
On behalf of the team at X3 Sports, I want to send our thoughts, prayers, and concerns to all of you, our amazing warriors and your families.
As you may know, X3 Sports took precautions to shut our doors on March 19th before mandated by the Mayor of Atlanta, Cobb County, Clarke County or the Governor! Over everything else, your health and safety is and always will be our priority. We are taking those same precautions to reopen safely and to deliver the best possible experience to meet your training needs
In light of the recent state-level announcement allowing certain businesses-types to reopen, we remain committed to prioritizing the health and safety of our members, our employees, and our families. Health and safety have always been a priority for X3 Sports and always will be. For these reasons, as well as our love and respect for our community, members, employees and families, X3 Sports will not be opening our doors to the public Friday April 24th or the following week. We are staying informed, monitoring the situation, and making the decisions that we feel best serve our community and align with our mission to help everyone feel comfortable while in our facilities. There is a plan open all of our clubs in a slow methodical approach that will allow us to train our staff on all the additional safety precautions being implemented in a 3 phase opening approach. We expect the first week of May to see the start of Phase 1 opening. We will spell out more details in the coming days, so you can mark your calendars and prepare to get back into your routines.
We are so grateful for the support you have given us and share in the same excitement to reopen again. We look forward to the day when we can welcome you all back into the X3 Sports facilities and promise to share that joy with you as soon as we feel it is safe to do so. Until then, all memberships remain frozen until we officially open and we will continue to produce live and virtual workouts and bring X3 Sports to you! We are also putting together plans that will not only credit and compensate you for your continued support, but to make sure we deliver the most amazing experience on your return.
Although this is a very difficult decision for a small business, we believe there are no opportunities for second chances under the circumstance we are all in. Yes, everyone has an opinion when it comes to this pandemic and when a business should or should not open. Now is the time to respect one another and our choices more than ever. Rest assured, this decision is calculated and well thought out to ensure the safety and health of all.We can’t wait to see everyone again soon.
Mike Littrel and the X3 Sports Team
Staying Fit At Home
You don’t need access to a gym to stay fit! Here are some quick at-home workouts that will help you stay active until our doors reopen! Try Golf swing drills are an obvious place to start but hear me out, most golfers do not max out their progression with golf swing drills. There are three key ways you can practice your golf swing at home. Most focus on the first example listed below, but I personally love option two for higher level golfers (single figure players and pros), and would suggest option three to most developing golfers (10 handicap and up). You can also try using the best golf simulator to improve your game.
Day 1
Complete 3-5 rounds of the following. Rest 1 minute after each round.
| 15 V-Ups |
| 20 Stack Push-Ups (10 each side) |
| 20 Seated Hip Extensions |
| 20 High Plank Shoulder Taps (10 each side) |
Day 2
Bodyweight HIIT (High Intense Interval Training) Workout.
Complete 3-5 Rounds with a 1 minute rest after each round. Perform each exercise at a high pace for 45 seconds followed by a short 15 second rest.
| 45-seconds Speed Skaters |
| 45-seconds Jumping Jacks |
| 45-seconds Spider Man Push-Ups |
| 45-seconds Jumping Lunges |
| 45-seconds Burpees |
Day 3
Repetition is the key to unlocking success in BJJ. Practice these moves at home to get a great workout, maintain your conditioning and unlock your next level of BJJ!
5 Rounds with a 1 minute rest in between rounds:
| Band Workout – 2 minutes |
| Arm Drags – 1 minute |
| Triangle Chokes – 30 Reps each side |
| Guard Solo Leg Movement – 3 minutes |
| Break Fall Technical Stance – 10 reps each side |
X3 Sports: We’re Working Hard To Protect You
As the COVID-19 situation continues to rapidly evolve, we are reaching out to keep you updated on what we are currently doing in all X3 Sports locations and what you can expect from us during this ever-changing time. Your safety, health, and wellness are always our number one priority, and with that in mind, we were one of the first to respond to the escalating transmission of Coronavirus with heightened cleaning and safety measures across our clubs. Now, as confirmed cases across the country grow, we are again looking at our operating hours and classes offered and increasing our protocols to protect against transmission and to ensure a clean and welcoming environment for your workouts:
Beginning Tuesday, March 17th and continuing for the next two weeks:
- All X3 Sports locations will be open from 9AM to 2PM; close from 2PM to 4PM for deep cleaning and sanitizing; and reopen from 4PM to 8PM; Saturday hours will be 9AM to 2PM; the clubs will all be closed on Sundays
- All contact classes are postponed: BJJ, Muay Thai, Advanced Boxing
- All Youth and yoga classes are postponed
- No children under the age of 18 allowed in the clubs
- Wash your hands immediately upon entering the club, prior to going into any workout areas
- No equipment rentals (please bring your own gloves, wraps, etc.)
- In following social distancing recommendations, our class sizes will be limited on a case-by-case basis depending on room size and to ensure a 6 foot separation between members. Due to reduced class sizes, some classes may fill quickly, so we strongly suggest that you arrive early.
View the interim class schedules for:
- Athens
- North Marietta
- Inman Park
- Marietta
- West Midtown
Also, we strongly reiterate the importance of washing your hands frequently and for a minimum of 20 seconds using soap and running water; using sanitizing wipes often; and remaining home if you are symptomatic of an illness, from the common cold to the flu. Wash your wraps and workout clothing; mop out your workout bag with sanitizing wipes; and sanitize your gloves, head gear, skin guards and other equipment with sanitizing wipes and spray.
It is important to note that these measures are in addition to the robust cleaning measures we have already implemented. We are continuing to evaluate the situation along with additional preventative measures to make X3 Sports the safest fitness center.
As always, the health and safety of our members, guests, and staff is our top priority. For updated operating hours and changes in our class schedules, please check our website, social media platforms, and your email inbox. To receive real-time updates and push notifications, download the X3 Sports app on Google Play or the App Store.
We thank you for your continuous support as we get through this difficult time together.
Member Spotlight: Averi Baker and Her Brazilian Jiu Jitsu Success
Sports training for youth is not just a great way to stay in shape it can also help build confidence, have a part in discipline, and improve overall behavior. Averi Baker has been training Brazilian Jiu Jitsu for about a year at X3 Sports Inman Park and has already seen so much success at a young age. Her uncle enrolled her in our BJJ Program and since then, Averi’s love for this sport has grown immensely. The 11 year old, has competed in 3 tournaments since her start and has successfully won gold medals at all 3 competitions including a bronze medal in her age division. She is a combined 8-1 in her division in both Gi and NoGi competing against boys and girls from top ranked Jiu Jitsu teams.
”My favorite memory is from the first tournament I won. I was scared because I had only been training BJJ for 6 or 7 months but when I won it boosted my confidence and I love it now!”
Not only has Averi seen great success in BJJ, her success has translated off the mat as well. Averi is now an honor roll student at the charter school in which she attends. Since enrolling in X3 Sports BJJ program, Averi’s grades have increased and her behavior has improved.
“It (BJJ) helps me with self-discipline and controlling my anger because I usually hold it in but when I come here I can train and take my anger out.”
Enrolling your child in Brazilian Jiu Jitsu can be a scary thing but do not fret. Our BJJ programs are designed to teach your child skills and life lessons as their training continues.
“Coach Daniel is my instructor and he is the best! My favorite thing about training is when we get to roll and my favorite move would have to be the armbar because it is fun to do! I also really like Gi because there’s more submissions you can do.”
BJJ is a great way to meet new friends, build confidence, and overall improve self discipline.
“My advice to someone wanting to start training BJJ is to just do it. It’s really fun! I see myself training BJJ for a very long time.”
Averi is a mature, well-spoken, and enthusiastic 11 year old with a very bright future ahead of her! X3 Sports is proud that she is a member of our family and can’t wait to see her continued success! Keep working hard Averi!
Click here for more information on our youth programs or if you would like to enroll your child in a class!
5 Reasons Why Fast Track℠ Can Help You Get In Shape
The term “bootcamp” can make some people nervous or make them hesitant in training but X3 Sports gives “bootcamp” a whole new meaning! With our specialty designed class named Fast Track℠, not only are you training at a high level, you’re burning calories, building confidence, and pushing yourself to the next level through our unique mixture of cardio and resistance training. Here’s why!
Burn Those Calories
Moving constantly, you will definitely burn off serious calories. By doing high intensity intervals of strength training, mixed with bursts of cardio, gives you a total body workout and torches fat. Expect to burn between 500 to 600 calories during a 55 minute session.
Cardio and Weights
Classes incorporate circuit training and cardio using a variety of equipment like agility ladders, medicine balls, kettle bells, ploy boxes, and resistance bands. In 55 minutes, you’re getting your cardio fix as well as toning your muscles with strength training. That’s a plus for those who dread doing cardio!
Cardio is more effective than weight training at decreasing body fat if you do more than 150 minutes per week. Weight training is better than cardio for building muscle. A combination of cardio and weights may be best for improving your body composition, especially when combined with appetite suppressants as part of your diet.
Building Your Confidence
Once you finish your first class clothes drenched in sweat, heart pounding, and fatigued muscles, you’ll get that burst of energy and confidence when you realize what you accomplished. Getting through a challenging workout builds confidence and self esteem!
There is No “I Can’t”
Bootcamp classes push you past your mental or physical block. It’s a benefit to have someone telling you to fight through what you feel is impossible. Some of us need that extra push and the instructors are there to help you bring out your inner warrior. Bootcamp teaches you discipline. Each class turns into a supportive team effort.
Never a Dull Moment
It’s easy to get bored with your daily fitness routine. A bootcamp workout is never boring because you never know what to expect. Each class is different and you’re constantly moving between exercises, leaving no time for thoughts about how much time is remaining. Before you know it, you’re done and very, very sweaty.
If you or anyone you know are looking for a facility that thrives on delivering real results, sign up today, try a free Fast Track℠ class and bring out the warrior within!
Why You Should Add Boxing To Your Workout Regimen
We’ve all been scrolling through social media and seen a favorite celeb throwing punches at a boxing gym and wondered: is that really their preferred method of training? The answer is a resounding yes because boxing is a strength and cardio workout that burns calories faster than more static aerobic exercises.
We have good news for you: you don’t have to be a Hollywood star to train like a celebrity. Taught by some of the most qualified instructors in the Atlanta metro area, X3 Sports offers high-energy group boxing classes that will have you raving to all your friends and posting before and after shots on your own social feed.
If that’s not enough to convince you, perhaps these five perks will do the job:
1. You’ll Sculpt Every Muscle
Boxing improves a number of skills, including balance, coordination, reactivity, and agility. Your arms extend for each punch, engaging your entire body and specifically using your legs, traps, chest, shoulders, triceps, biceps, forearms and wrists. When you kick, you drive power from your hips and legs, working out your glutes and core.
As X3 Sports, we’ve designed well-rounded boxing workout regimen that mix intense conditioning training with fundamental technique – and we sandwich it all into an hour-long session! Do you want to try standard boxing training through a mix of heavy bag work, mitt drills and shadow boxing that teach you important self defense skills? Get in shape and learn to fight at X3 Sports’ five conveniently located Georgia gyms in Atlanta, Marietta and Athens.
2. You Are Burning Major Calories – Fast!
Boxing is considered high intensity interval training (HIIT) that improves your resting heart rate and boosts muscular endurance. Through bursts of maximum force in intervals, you’ll increase your endurance and stamina across all of your physical activities and burn calories faster than more traditional cardio workouts.
You can burn up to 900 calories in a single session, helping you to melt unwanted flab while building lean muscle. With regular practice, you’ll feel lighter and stronger after a few short weeks.
3. You’ll Find Stress-Relief Incredibly Gratifying
Bad day at work? Going through a breakup? Whatever it is that has you stressed, boxing will help to calm you down and reverse your mood. Boxing offers an incredibly healthy and productive way to take out your aggression and let go of tension. The rush of endorphins you’ll get from hitting heavy bags and sparring with opponents will make you feel exhilarating and happier – and the mental perks don’t stop there! Boxing builds confidence and discipline that will apply to all aspects of your life.
4. You Never Stop Learning
It’s easy for your fitness routine to become repetitive, but boxing will keep you on your toes. With so many carefully placed punches, kicks and footwork, this combat sport requires complete focus, which makes the class time fly by. And unlike treadmill jogging, there’s always something new to learn, or a new opponent to spar.
At X3 Sports, our classes feature constant variety, which keeps your muscles toned and gives you incentive to keep training. If you’re a beginner, our trainers will take time in class to teach you on a one-on-one basis about the correct form so that you can practice safely and effectively without causing harm to your bones and joints.
5. You’ll Have So Much Fun!
Boxing classes are so much fun! If you normally dread going to the gym or find your antiquated routine boring or ineffective, boxing is the workout for you. In our high-energy group class setting, there’s endless interaction with our professional trainers and classmates who are working hard, like you, to achieve personal fitness goals.
With our world-class facilities and equipment, loud music blaring through the gym, and trainers creating constantly evolving sessions, you’ll always feel mentally and physically challenged. With so many bang for your buck and opportunity for empowerment, we bet that boxing will become one of the activities you look forward to every single day.
Come Try Boxing at X3 Sports!
Why travel all the way to Hollywood when you can train like a celeb right here in Atlanta! At X3 Sports, we offer beginner and advanced boxing classes in an exciting environment that inspires athletes to progress on their personal goals. Now is the time to bring out YOUR warrior within! Book your free class today!