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Why Flux?

Why Flux?

Why Flux?

As a coach, I am biased towards the greatness of Flux.  I know that it creates flexibility in a stiff frame, builds strength in under-worked muscles, and develops stamina in a tired body.  Flux proves itself both as a supplemental program or as a stand-alone regimen again and again.

But all this information is material touted by countless fitness programs and gyms world-wide.  Some things work better for some people than others; this is common knowledge. It’s nothing new to say these things and sell people on the idea.  


Why Flux, though?  

In my history of working out at different establishments and diving headfirst into various fitness practices, only in Flux have I seen the positive results of community support and the development of personal drive within an athlete.  Flux is much more than the idea of fitness and wellness. It is putting both into practice and reaping the rewards.

Only in Flux have I watched someone believe in themselves enough to literally jump out of their comfort zone, and go from 12” high box step-ups to 20” high box jumps.  Only in Flux have I seen people desire to lift heavier amounts of weight. Only in Flux have I seen people push themselves to work longer during a workout. Only in Flux have I heard people volunteer to share how good they feel after a class or two.  Only in Flux have I seen people flourish in their exercise of choice because they supplement with the flexibility/strength/conditioning hybrid.


But really, why Flux?

Let’s get a little science-y.  

Flux starts with a yoga-based warm up.  Why? Because warming up stimulates blood flow, which brings oxygen to muscles and organs, which prepares the body for hard work.  Stretching promotes muscular health and bodily awareness.

Then there is a 10-12 minute HIIT (High Intensity Interval Training) workout.  Why HIIT? Because short bursts of intense energy usage has been shown to increase muscle growth, fat reduction, improvements in stamina during longer duration workouts, and boosts metabolism, among many other things.

We end with yoga.  Because.

Stretching prevents injuries. Stretching lets the nutrients in the blood reach the muscles easier to allow for faster and more complete recovery (which, in turn, reduces post-workout soreness).  Stretching improves circulation and increases overall energy.

Using those elements, Flux checks all the boxes and helps you redefine your comfort zone:


Burn Fat/Tone Muscles ✅

Build Strength ✅

Improve Conditioning ✅

Improve Mobility ✅

Move & FEEL Better ✅


Flux’s focus is to improve the lives of the people who come to class.  It gives our members a safe place to try new things, strive towards goals, and the comfort in knowing they can be themselves and that the coaches have their backs.


Why Flux?

Because you deserve it!

Coach Skeds “Top 4” Mobility Movements

Coach Skeds “Top 4” Mobility Movements

I’ve compiled a list of my Top 4 mobility movements that I do weekly.  I have been working for months to develop a deeper squat.  After spending almost 20 years in the military walking around in nothing but combat boots I have developed some pretty tight ankles.  I also like to spend some quality time making sure my hips and glutes are flexible enough for squatting.  Check out my favorite mobility movements below.

Low Dragon

In addition to super tight quads, I have super tight ankles from spending almost 20 years in boots with an elevated heel.  This stretch focuses more on my achilles tendon of my front leg and to a lesser extent my trail leg hip flexor and quad.


Lizard is a nice overall hip opener and complements the Low Dragon position.  

Bottom of the Squat

In order to loosen up my ankles and hips I’ll hang out in the bottom of a squat with a weighted counterbalance, in this case, a kettlebell.  I’ll hold this position for as long as it feels comfortable, continuing to work toward my goal of 10 minutes.


Couch is a deeper quad and hip flexor stretch than High Dragon, again, to undo the damage of sitting in a chair.  I try to settle into this for 2 minutes on each leg most days after my training sessions.

Take a look at the video as I take you through my Top 4 Mobility Movements

Coach Omaha “Top 4 Mobility”

Coach Omaha “Top 4 Mobility”

These are my top 4 mobility movements to loosen up my hips. I use this series after I workout almost 3 times a week to keep things bendy.

High Dragon:

Keep an up right torso and drive weight into the front foot while the back leg stays long.  A stretch should be felt in the back leg quad as well as the front leg inner groin.

Twisted Lizard:

Start in the high lizard position. Twist body towards front leg and grab opposite leg foot. Stretch will be felt in the front leg groin and back leg quad


Set up with a tall torso with legs bent at the knee behind.  Slowly overtime lean back so body drops either between the feet or on top of the feet.  Stretch will be felt throughout the quad as well as the lower back which will now be in a overextended position.


Start on all fours hands and knees.  Reach leg behind out to a full stretched out position and then bring the leg up, under and across the body so the stomach is resting on the foot.  Stretch will be felt in the under legs outside hip.

Check out the link for a full video of me getting all sorts of Stretchy!