WELCOME TO CFW!
We offer many services that are designed to serve your individual needs depending on where the state of your health & fitness is today. Your best membership options will be based on your personal goals which we will discuss (and in some cases, help you determine) during our Free Intro Consult.
Group Coaching
CFW Workout of the Day
CFW group classes will balance ALL of your Fitness needs while having some fun along the way. By participating regularly, you will:
- Increase Bone Density plus Gain Muscle and Ligament strength
- Improve Flexibility, Joint Range of Motion, and Body Awareness
- Regularly work on your Cardio, Endurance, and overall Work Capacity
- Hone those Neurological skills such as Balance, Timing, Coordination, etc.
- Become more Functional, and more resilient to sickness and injury
- Meet some amazing, healthy, and like minded friends
- Achieve a greater mindset/mental state, and so much more that positions you for a better life!
The entire class is guided by a world class Coach and will be individually tailored based on your ability and how you are feeling that day. Our leading-edge warmups will properly prepare your body and nervous system to set you up for success (and safety) in our Workout of the Day (WOD). By joining our classes, you don’t need to worry about what to do or how to do it. Just show up, honor your body, follow our guidance, and we will take it from there to get you the amazing results we see every day at CFW.
Functions Classes
If you don’t feel ready for our regular Group Fitness Classes because of your age, weight, or <insert any limitation here>, this is the class for you! Functions Classes have been designed to help anyone with severe movement restrictions, weight struggles, past injuries, or any other limiting issues to improve their quality of life. This is done by using everyday functional movements and scaling them based on what you’re able to accomplish in your current capacity. The main focus is to restore your range of motion and the function of your body. Expect some extra mobility work, neurological based restorative drills, and some classic physio exercises to get you back to being a fully Functional being!
1-ON-1 Coaching
Individual coaching may be a great option for you if…
- you are intimidated by a class structure
If you feel a little hesitant or intimidated with the concept of group classes, personal coaching is a great starting point for you. - you prefer the 1-ON-1 attention
More attention from our professionals can only be a good thing. Having a coach specifically honed in on customizing your goals, needs, and movements for the entire duration of your session can be the most efficient path to your results. - you have any Pain, Discomfort, or Limitations from past or current injuries
When our bodies are restricted or in pain, it is very difficult to move forward in achieving any type of result no matter how effective the fitness “tool” is. If this is the case we will first minimize pain, and then work on the inefficiencies that are contributing to the pain in the first place. We use various tools including traditional physio drills like stretching & strengthening, plus more advanced neuro based drills to achieve this result. - you have a very specific fitness goal
If you want to work on a specific component of your fitness, such as building strength in one ‘problem’ area of your body, working on your ability to run, or achieving optimal performance at a specific sport, then personal coaching is a good option. - you have already been CrossFitting or exercising for some time and have specific movements that you would like to improve on
Book some sessions with one of our experts and we will tailor a program to get you there. For example, if you would like to improve your Olympic lifts or get your first pull up, we have the right coaches for the job. - you have a range of motion or mobility issues.
If you are constantly struggling with your flexibility, it will hold you back with your performance gains. On top of that, it may start causing some joint pain. Our specialists will be able to identify what areas are the main concern and then execute a plan to correct those issues.
Nutrition & Lifestyle
Every nutrition and lifestyle program is customized to suit your specific needs and goals. More importantly, your plan will be realistically tailored to suit your busy lifestyle’s demands. By moving better, fueling right, restoring daily, and thinking healthy, you will be able to:
- target your ideal weight / body composition
- improve performance in and out of the gym
- wake up and continue your day with more energy
- be more resistant to inflammation and even fight disease!
- live a happier life and be the person you were meant to be
- not only like what you see in the mirror, but like how you feel when you see yourself!
And so much more.
Our goal is to assess your current lifestyle habits, and then improve on your daily choices. We will agree on a plan that works for your busy life. We’ll solidify a workout schedule, create sleep goals, discuss your self care routines, and explore some mindset exercises as we see fit. We will track progress and compliance daily and adjust if necessary as we go. We will start with small changes, so you don’t feel overwhelmed. Our goal is to equip you with all the necessary tools to build on from what we have started, and to create a sustainable lifestyle that you can maintain. Any Nutrition & Lifestyle option is tailor made to meet your needs, so there’s no two that are alike.