PROGRAMS

Fundamentals
CROSSFIT

CrossFit: Constantly Varied, Functional Movement at a High Intensity

CrossFit delivers a fitness that is, by design, broad, general, and inclusive. CrossFit’s specialty is not specializing. By training functional movement patterns which include squatting, pushing, pulling, throwing, and jumping. Training this way ensures full range of joints and muscles, strengthening the entire body and allowing you apply these movements into everyday life where you will be much healthier and happier! CrossFit classes are run in a group training environment which provides accountability and motivation while you are training with your friends. We will help you reach your goals, whether that may be loosing those extra pounds, getting stronger and faster, or simply feeling better.

BOOT CAMP

Next Session begins 

NO NEW SESSIONS AT THIS TIME

4-Week Beginning CrossFit Program

Compound Boot Camp Logo (2)

Contact:
Erica Ellingson
NOW Three Morning Sessions!!!
Mon/Wed/Fri 5:00-5:45 am
OR
Mon/Wed/Fri 6:00-6:45 am
OR
Mon/Wed/Fri 9:00-9:45 am
Cost: $125

REGISTER HERE

This 4-week fitness program uses the principles of CrossFit without the aspect of heavy weight lifting in a 45-minute boot camp style workout designed to build power and strength, increase stamina and cardiovascular endurance, and improve overall fitness.

The boot camp workouts are based on a combination of intense cardio, strength, and core training. They are constantly varied, and consist of bodyweight exercises, plyometrics, high intensity intervals, calisthenics, running drills, and more! Each workout will push physical limits, burn calories, and increase self esteem in a fun, positive, and motivating environment.

This boot camp program is uniquely scaled to all individuals- you don’t need to be in shape to begin and any workout can be modified to meet individual fitness levels.

Classes meet in 4-week sessions – Monday, Wednesday, Friday from 5:00am – 5:45am OR 6:00am – 6:45am. Class size is limited and full payment is required to reserve a spot. Current Unlimited CrossFit members can add Compound Boot Camp classes to their memberships for $25/month.

For more information, contact Erica at [email protected] or (707) 372-8665

WEIGHTLIFTING

We are not an ordinary group exercise class or a boot camp facility. We provide you simple and effective training for a healthy life.

Compound Private Coaching (1)

In order to do this, you will work with your private coach and complete at least 5 one-on-one or two-on-one personal training sessions that will properly prepare you for the demands of group classes. During this time, and even upon graduation, you and your coach will constantly monitor your fitness progress to help you achieve your goals.

Why?

Learning movements that are required for improved fitness – movements like squats, snatches and pull ups – take time, as does improving your mobility, your endurance, your speed and your power.

We used to throw people into group classes right away, and we tried a small group onramp for a while, but we found both of these to be a recipe for failure. Students weren’t prepared; they didn’t move well; they didn’t understand their capabilities; they over-trained; they got injured. Or they were simply too intimidated to even show up to a class.

Improving your fitness is a slow process. Everyone has different strengths and weaknesses when they show up at our doors. Some students struggle with mobility, others with stability, others yet come to us two months after having knee surgery and need to be tended with care. And on the other end of the spectrum, some athletes arrive at our door well conditioned with an extensive athletic background.

The point is we all have different needs when we start a new strength and conditioning program. It doesn’t make sense to throw you right into classes before you have properly learned the movements. So at our school, by the time you graduate to classes, you’ll have a good understanding of 20-30 movements, and you will know exactly how to scale each movement if you’re not yet able to master everything. And more importantly you will have a relationship with a private coach, who will be with you for life.

dawn kb

FILL OUT THE FORM BELOW AND GET STARTED!


Please leave this field empty.

Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.