Our Programs





 CrossFit is a strength and conditioning program consisting mainly of a mix of aerobic, body weight exercises, and Olympic weightlifting. We use: barbells, dumbbells, rings, pull-up bars, jump ropes, kettlebells, plyo boxes, rowing machines. 





High Intensity Interval Training workouts are designed for maximum efficiency. You’ll burn more calories and increase your lean body mass which can raise your metabolic rate by up to 15 percent. 

Get fit faster while having fun.

Personal Training

Nutrition Programs

Nutrition Programs


  As Personal Trainers we will  tailor your training plan to suit you and what you enjoy, as well as encourage you to do the exercises that are best to achieve your goals. We strive to be positive role models for those who want to take their fitness to the next level.  

Nutrition Programs

Nutrition Programs

Nutrition Programs


 Good nutrition is an  important  part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health. 




CrossFit is specifically defined as constantly varied, functional movements which are executed at a high intensity.


  • Be prepared for the unexpected.
  • Become better at life, everywhere, at any time, for any duration, in any      environment.
  • Specialize in not specializing.
  • Strengthen your weaknesses.


  • Natural evolutionary movements, essential to independent living.
  • Safe and compound (uses more than one muscle group).
  • Encompass core to extremity extension.
  • Have the ability to move large loads, long distances quickly and have the ability to produce power.


  • Intensity that can be measured.
  • Intensity is relative to the individual.
  • Every movement and exercise is scalable.


  • By scaling load and intensity, CrossFit allows athletes of varied skill and      strength to complete the same program.
  • You do not lift weights beyond your level.
  • You do not perform movements beyond your skill set.

In CrossFit, you are considered an athlete, training not only for a better body but also for a better life.


Each class lasts about one hour and typically includes the following:

1. Dynamic warm-up, including stretching and mobility work. 

2. Strength / Skill designed to improve strength and/or to become more proficient in a particular Olympic lift or gymnastic movement. 

3. WOD (workout of the day), combining strength and cardio movements with high intensity effort. 

4. Cool down and active recovery stretching session.

Our CrossFit certified coaches will motivate and guide you through the workout and movements before and during each class. All you have to do is show up, have fun, and work hard.

Our HIGH INTENSITY INTERVAL TRAINING gives you amazing results!

We offer a training style that pumps tons of energy, motivation, and fun into every single day. You’ll look forward to every workout as a way to let loose and unwind from your day or kick-start it with strength and power.

When Fitness Is Fun, It’s Effortless.

Our workouts are designed to maximize fitness gains in the shortest period of time.

Our HiiT exercise sessions consist of a warm up period, then several repetitions of high-intensity exercise separated by medium intensity exercise for recovery, then a cool down period.


What makes our workouts so unique is that they emphasize total-body functional training, to better prepare the body for real-world activities (climbing, squatting, lifting groceries, etc.). 

We pick interval moves that sculpt and tone you, to make sure you’re changing your shape while you’re burning fat. There’s more to results than endless burpees; that’s what you’ll discover with us.

HiiT workouts for whittling away stubborn body fat in a short period of time. Stick to it for a full, six weeks while keeping your diet clean, and that shredded body you could never achieve through endless cardio sessions will be yours very soon. ​

The major reason HiiT works so well for dropping body fat is due to the greater calorie burn (or EPOC—excess post-exercise oxygen consumption) that’s maintained after the workout is over. 

In other words, you burn more calories and more body fat while you’re sitting around doing nothing. 

In addition to this increase in resting metabolism, HiiT is effective at enhancing the mechanisms in muscle cells that promote fat burning and blunt fat storage.


Take your health to the next level with a Fitness PERSONAL TRAINER.

Everybody is different, and that means everyone’s abilities and requirements are different when it comes to exercise.

Our Personal Trainers will not only help you set realistic goals that you will be able to achieve - if you put in the effort, of course - but they will also be able to keep you on track to hit those goals. 

We will be able to tailor your training plan to suit you and what you enjoy, as well as encourage you to do the exercises that are best to achieve your goals. We focus on a healthy lifestyle, a commitment to a fit physique, and a desire to share our passion with others. We strive to be positive role models for the exercise challenged or for those who want to take their fitness to the next level. 

Personal Training results in higher strength, higher workout intensity, and higher perceived exertion during exercise. 


Before you start working on physical changes, you have to make a mental commitment.  Talk to your fitness personal trainer about the kind of goals you want for your body and be specific. Tell him/her how much weight you want to lose or if you’re trying to improve your athletic performance for an upcoming season.  Our P.T. will help you break down these long-term goals into a step by step process.  Together, you’ll establish a unique, carefully-crafted workout plan. 


These new habits might sound like too much to take on. Don’t throw in the towel yet, though. Remember, your fitness personal trainer is on this journey with you. We are more than a workout plan and a motivation for another rep in the gym, we are the go-to person for support and accountability. 


Noticeable workout results happen over time, which means you have to be consistent. 


Another habit that is easy to forget about is the importance of rest days.Some new gym goers are all in – they want to workout every day in an effort to speed up results. Others take rest days too far and binge on bad foods or sit on the couch all day. Your trainer can help you find the happy medium.



At the end of the day, the combined efforts of you and your trainer are worth it. All the time, money, sweat, and skipped desserts will show. We can help you figure out your next steps. Whatever you decide to do, you owe it to yourself to keep your fitness journey going. The best fitness results are long-term life improvements. 


NUTRITION = No short-term solution, but long-lasting healthy changes.

Our Nutrition program combines behavioral change with achievement to create habits that will last a LIFETIME. 

This is the gift you owe to yourself. 


There are a lot of programs out there telling you what not to eat or how to replace meals, diet plans and recipes with supplements... but what if you could learn what to eat, and to use whole foods with limited ingredients?

Behold, a teaching program to build life-long skills one step at a time!

Our Nutrition Coaching Program is designed to provide individuals with an easy, science-based approach to nutrition and wellness, using simple behavior modification strategies to create positive change without the stress of dieting.

We believe that food is a pathway to greater health and well-being, and we want you to learn how to use food to prevent diseases and promote longevity.

How can I live the longest, healthiest life possible?  

Learn to balance your hormones, slow the aging process, and heal your thyroid so you can achieve an optimal state of well-being.