N:OW Performance Group

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N:OW Performance Group Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from N:OW Performance Group, Health & Wellness Website, 6160 Warren Pkwy, Frisco, TX.

N:OW Performance Group combines science-based training, experience/results with hundreds of people, nutrition guidance/structure, and accountability to help you move better, feel strong, and look your best without burning out.

10/09/2026

Max Effort Bike Sprints…

They are very challenging but have quite a few benefits.

1. It builds explosive power: Trains your body to produce a lot of energy quickly, which can transfer to sprinting, jumping, accelerating, lifting, and reacting fast in everyday life.

2. It challenges cardio in a short time: Those hard bursts rapidly increase cardio demand, giving you a strong stimulus in a relatively short time.

3. High output with relatively low impact: An air bike lets you train very hard without the repeated ground contacts of sprinting or running, while utilizing both the upper and lower body.

10/08/2026

2 supersets to blow up your arms!

These provide a ton of lengthening for the biceps and triceps. I’d recommend working your way up to these movements as the stretch is very demanding.

If you feel prepared, are up for it, and can find a way to manipulate it to be challenging but work in your favor, they feel great.

10/07/2026

Pendlay rows are a great option for developing upper and mid back strength.

Who doesn’t want to aggressively pick things up and put them down??

Every rep starts from a dead stop, there’s minimal momentum and you have to get after it. Resetting the bar between reps can also make it easier to keep each rep intentional and consistent.

That combination of strength, control, and power have good carryover to other pulling movements like deadlifts and cleans.

10/06/2026

Some of my favorite gym accessories.

10/05/2026

Success and failure
are both automatic.

Winners are just losers
who refused to quit.

They lose more,
learn more,
and keep showing up
because it only needs
to work once.

September recap.At the end of August into the middle of September, I was overcoming a few obstacles with health that sat...
10/01/2026

September recap.

At the end of August into the middle of September, I was overcoming a few obstacles with health that sat me down for a few weeks.

September was getting back in the swing of things.

Still moving the needle nonetheless.

1️⃣ Got the home garage gym setup!

2️⃣ Date night with my love.

3️⃣ The food was great and it was really nice going early. It was peaceful and refreshing.

4️⃣ Ramen that always hits the spot.

5️⃣ Always a good time hooping with Ashley. Of course I had taken a break for about 4 weeks. My first time back, I hit 20 in a row from the corner and go 95 of 100 on free throws. Solid day.

6️⃣ Friday nights have become our make take out at home day. Basically our off meal prep script meal. So first up was sirloin steak with chimichurri sauce, broccolini, and mashed potatoes.

7️⃣ Banana Bread Coffee Crumb Cake. Experimenting with the homemade little ingredients treats but it was fire.

8️⃣ This one hit home. My mom used to get me 1 of 2 treats for my birthday as dessert because she knew I wouldn’t eat cake. It was either a brownie from a local mom and pop or an Apple Crunch Muffin from Panera. I haven’t had it in years and Ashley decided to make some. Might the best treat I’ve had.

9️⃣ Standard meal prep that HITS.

🔟 Evening stroll with some nice weather. I try not to take these for granted.

09/30/2026

3 ways to intro and progress acceleration.

You get to rehearse the positions and force off accelerating without necessarily sprinting.

You can focus on angles, posture, and rhythm.

This is a solid bridge without the speed and complexity.

09/29/2026

Benefits of crawling as an adult.

1. Building confidence and strength in your upper body.
• Even though your distributing weight throughout your body, you’re exposing your upper body to load it typically doesn’t receive through your hands and shoulders.

2. Building body awareness and coordination.
• You’re navigating using opposite arms and legs while maintaining balance and knowing where your body is in space plus the things surrounding you.

3. It’s a great warmup and primer for a session not only physically but mentally.
• It’s hard to still be asleep before a session doing a crawl as it’s a brain challenge to coordinate all these body parts together.

09/28/2026

Yesterday is history, tomorrow is a mystery, today is a gift.

Address

6160 Warren Pkwy
Frisco, TX
75034

Opening Hours

Monday 8am - 6pm
Tuesday 8am - 6pm
Wednesday 8am - 6pm
Thursday 8am - 6pm
Friday 8am - 6pm

Telephone

+14698861583

Website

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