A bear’s normal heartbeat is 40 beats per minute. A hibernating bear’s heart rate drops to 8 bpm.

September Newsletter is HERE!

Join us monthly Here


The First Sunday of every month on Instagram and Facebook Live!

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We are so excited that you have joined Us!! Not only do we love new faces in our community, but this also means you have committed to changing your health and wellness journey! Cheers to new beginnings! Here we provide you a monthly: updates, focus, birthdays, local competitions and events!


Remember: Using Facebook or Instagram—check into 321Wellness location and use the hashtag #321wellness. [We are donating $1 for every check in]

k9sforwarriors.org Total $200 Donated


This Month we are focusing on the PUSH JERK. Another foundational movement — Without becoming efficient at these skills, other skills and movements cannot be layered on properly!

Key performance points of the Back Squat & how to execute:

Give this Drill & Mobility a try!

courtesy of CrossFit inc.


NEW Business Partner: Lake Effect Kitchen

We are so excited about our partnership with LEK. These meals are a game changer. School is back in session and that means school sports are starting! Are you a teacher? a full time parent? adulting with a full work load and schedule? Everyone leads a busy life and our diets seem to be the first to go. Rather than scrabble to find a decent meal with some nutritional value let Lake Effect Kitchen do the work! LEK does a phenomenal job of switching up the menu, and keeping them macro friendly. You can order single servings sizes, or for the whole family! You order here at 321 Wellness by Friday @6pm … Then you pick up at 321 on Tuesday after 3pm. It is a win win all around! Let us know if you have any questions info@321-wellness.com [Each weeks menu is at the front desk]
— FORGOT to put your order in? No worries, we have extra meals in the 321 Wellness fridge by the front desk!!


Why is it important to eat food that’s in season?

Seasonal food is fresher, tastier and more nutritious than food consumed out of season. Even though we all like to eat strawberries year round, the best time to eat them is when they can be purchased directly from a local grower shortly after harvest. Seasonal fruits and vegetables produced on local farms are often fresher, as they do not require long distances for transport. Also, unlike out of season produce which is harvested early in order to be shipped and distributed to your local retail store, crops picked at their peak of ripeness are also better tasting and full of flavor. What’s more, studies have shown that fruits and vegetables contain more nutrients when allowed to ripen naturally on their parent plant.

[tap pic see more options]



  • Michele Semlow

  • Jimmy Tompkins

  • Kate Mckee

  • Sarah Dillon


MEET Gary Pawlak Our Newest Addition to our Coaching Staff:

  • Coach

  • Started CrossFit in 2010 @ CrossFit Warehouse

  • Physical Fitness and Defensive Tactics instructor for the Federal Government

  • Completed CrossFit Defense Course

  • USA Weightlifting Sports Performance Course

  • Has updated his Level 1 Certified CrossFit Coach Course twice and will be renewing it soon!

Favorite Type of Fitness: CrossFit

Fun Fact: His wife got him into CrossFit ;) He Played in a number of bands in Chicago, recorded a few records and toured around some!


Available on: amazon, audible.

Available on: amazon, audible.

“Don’t just think. Don’t just talk. Don’t just dream. None of that matters. The only thing that matters is that you actually do. So: DO.” – Jocko Willink


Bear Necessities Clothing Boutique & Lash Bar is officially open!




•    Leukemia, Lymphoma and Myeloma Awareness Month
•    National Alcohol & Drug Addiction Recovery Month
•    National Ovarian Cancer Awareness Month
•    National Prostate Cancer Awareness Month
•    National Childhood Obesity

Awareness Month Ovarian cancer is a disease in which, depending on the type and stage of the disease, malignant (cancerous) cells are found inside, near, or on the outer layer of the ovaries. An ovary is one of two small, almond-shaped organs located on each side of the uterus that store eggs, or germ cells, and produce female hormones estrogen and progesterone. The American Cancer Society estimates that there will be over 22,280 new cases of ovarian cancer diagnosed this year and that more than 14,240 women will die from ovarian cancer this year.

check out :http://ovarian.org/index.php for more information!


Sarah Smiddy-Saunders