Our Programs

Everyone’s path at CrossFit Fort Wayne will be slightly different depending on their current fitness goals and preferences.

We offer one-on-one coaching and group fitness classes along with a variety of specialty programs listed below.

Our Group Coaching program is designed to meet the needs of our large and varied community, which includes members of our military special forces, full-time moms, doctors, lawyers, police officers, fire fighters, business executives, accomplished athletes, and retired grandparents.

CFFWinside350pxGroup Regardless of your current fitness level, you will benefit from the coaching at CrossFit Fort Wayne.

Here are just some of the benefits of our group coaching program:

Supportive Community Group coaching is the perfect solution for the individual looking for a supportive community that shares their desire to be healthier and happier.

In our one-hour group classes, participants will be lead by our expert coaches through multiple phases of fitness and recovery:

  • Mobility drills to improve and restore joint mobility and function;
  • Skill-based warm-up to prepare the body for the workout;
  • The Workout of the Day – which might be any combination of gymnastics, running, jumping, squatting, kettlebells, Olympic weightlifting, and more;
  • Post-workout recovery stretches to prepare you for the rest of your day and for your next workout.

Goal-Based Programming Simply put, our programs are designed to improve our members’ health and performance in the way that is most meaningful for their needs and desires.

As everyone walking in our doors has a vast range of personal goals and ability levels, our group coaching program is designed with the flexibility to meet those needs. While not as specific as an individualized program designed just for you, our group coaching program still allows our members to choose from three different paths to achieve their goals:

“Health” – As the name implies, these workouts are designed to promote and enhance your health and fitness. During a “Health” workout, participants are exposed to a wide variety of movements with a focus on proper mechanics. These classes are great for beginners because they focus on movement quality rather than intensity, but . . . the “Health” workouts are not just for beginners. Like all of our workout options, these workouts are scalable and can be made as difficult as one could imagine. The “Health” workout is perfect for the individual looking to be strong and lean for the long-haul.

“Purpose” – The Purpose program includes a greater degree of intensity and complexity. It is for the member who wants to push the limits and gain access to another level of fitness. This program is designed to increase each person general physical preparedness, with a slight emphasis on the sport of CrossFit. The movements will be more involved, and the demand will be greater. This program is cycled throughout the year on a periodized program. If you like to be competitive, and want that push, then this is the program for you.

“Achievement” –The competition program is for sport. There are pre-requisites to enter this stage (skill development and strength). There is a greater demand in this level placed not only on ability, but commitment, and lifestyle. This is for the serious athlete who wants to compete at the local, regional and national level. These classes are designed to help athletes prepare for elements likely to be contested in the sport of CrossFit, as well as prepare them to be as adept and well-rounded as possible to excel in unknown elements of our growing sport.

If you are self motivated but lacking the experience to develop your own program we offer an excellent solution.

After assessing your current abilities, limitations and lifestyle we will develop a program to get you on track to your goals. You will spend a few hours with a certified coach who will then develop and walk your program design. We will target weaknesses, identify areas where you can get more done in less time, and guide you on the nutritional path to well balanced intake. Meet with a trainer each month to reassess and get a new program to continue challenging yourself and reaching new levels of fitness.

Your private programing experience will be tailored to your specific needs, and will include:

1. Initial Consultation

During your consultation we will discuss your goals and reasons for pursuing a fitness based lifestyle. Motivators, habits, limiters, and your support systems in order to create the best plan for success.

2. Physical Assessment & Testing

These are a series of tests designed to provide the essential information required to build a customized program to achieve your goals. These consist of:

1) Mobility Screening:
  • measures your joint mobility and range of motion.
2) Physical Assessment:
  • establishes your total body strength and weaknesses to allow you and your coach to determine which areas of training need to be prioritized in order to become structurally balanced.
3) Work Capacity and Strength Testing:
  • using specific workouts, we test your bodies aerobic or anerobic ability as well as muscle endurance  & how well it uses lactate as a fuel. With this identified, we can then adjust the training plan to meet your goals and needs.

Consultation & Assessment Fee: $165.00

3. Program Design

After assessing your current abilities, limitations and lifestyle I will develop a program for you. You may use the gym during any regular scheduled class time. This allows you to train when you can based off your work schedule and program.  At the end of the program, you will be re-assessed and based off of the re-assessment you will be given a new program if you choose.

All program design services include unlimited email support and monthly consultations to discuss your current program, review the movements, and discuss your progress.

6 month initial commitment required. $150.00 per month.

4. Create a Blog  (Word Press, BlogSpot, etc.)

There you will post your workouts, results, and feelings. This gives your coach an opportunity to review what you’ve done and offer suggestions if needed. Essentially, it’s a place for us to meet and interact.

Who will benefit the most from CrossFit Fort Wayne Exclusive Coaching?

While I believe that having an individualized program designed just for you is the most effective way to achieve your fitness, athletic, and health goals, it is NOT for everyone.

Exclusive Coaching is for those who:

-are looking for the most effective way to achieve specific goals

-are tired of not making progress and looking to achieve their potential

-want to work on a specific plan involving both their training AND their nutrition/lifestyle

-wish to prepare and peak specifically for a sport or event (CrossFit, Marathon, etc…)

-are already fairly driven and motivated….not being in a group class environment is OK with you

Exclusive Coaching is NOT for those who:

-do not have any goals

-need the social environment of being in a group class

-wish to be handheld through each and every training session

-need continual motivation from others…being in a group class environment is NECESSARY for you

If your looking to more effectively achieve your goals, want a higher order fitness training program, and are already a fairly driven and motivated individual, then CrossFit Fort Wayne Exclusive Coaching is a great alternative for you.

We offer an Olympic Lifting Class on Tuesdays and Thursdays from 5:30 – 6:30 pm.

CFFWinside350pxOly These classes will emphasize the proper form, technique, footwork, and body mechanics necessary to successfully complete the three Olympic Lifts — the Clean, Jerk, and Snatch.

Olympic Weightlifting is a safe and time efficient way to develop multiple athletic capacities within:

  1. cardiovascular/respiratory endurance
  2. stamina
  3. strength
  4. flexibility
  5. power
  6. speed
  7. agility
  8. balance
  9. coordination
  10. accuracy

What happens during a CrossFit Fort Wayne Olympic lifting Class?

Each of our Olympic Weightlifting classes are under the supervision of CFFW Certified Coaches and will run from 5:30 – 6:30 pm on Tuesday and Thursday.  All ability levels are welcome to attend these classes!

Each class consists of:
  • Dynamic warm-up, and flexibility drills.
  • Skill-Transfer and Skill-Development movements pertaining to the Snatch and Clean and Jerk.
  • Hands-on feedback from the Coach.
  • A progressive oly lifting program for all ability levels.

Whether you’re a runner, swimmer, bike racer, student or busy mom, Olympic Lifting will enhance cardiovascular health, improve strength and power, increase full body mobility, and drive movement efficiency.

For more information, please call 260-444-5722 or e-mail us at info@crossfitfortwayne.com.

CFFWinside350pxEnduranceTheses classes are great for those who are planning on training for an event or who want to improve his/her running and rowing technique. With close to 45 million endurance athletes in the United States alone: runners, cyclists, swimmers and triathletes. We are on the cutting edge of “how to” as it relates to training for your specific sport.

Our program is designed to improve your technique and help you become a more biomechanically efficient athlete.

Not only will this program get you ready for your race, our methods will help minimize the impact conventional distance training can have on the human body. This method of training is not only for elite level athletes, it is for people of all ages and athletic abilities, from high school students to seniors.

Classes are every Monday and Wednesday from 6:30 – 7:30 pm and your first class is FREE. If you’d like more information or would like to give it a try, please call 260-444-5722.

QUESTION: What do better math scores, increased attention spans, increased self-esteem and improved brain function all have in common?

ANSWER: CrossFit Fort Wayne Kids!

CFFWinside350pxKidsRecent studies published in The New England Journal of Medicine, Pediatric Exercise Scienceand Trends in Neurosciencesuggest that vigorous physical activity during school may be the missing ingredient in the US.

These studies show that exercises involving complex movement patterns increase the quality and quantity of neural connections, thereby improving brain function.  This helps decrease the need for ADD/ADHD medications, improves grades in school, and sets your child on the path to a healthy, productive and fit adult lifestyle.CrossFit Kids is designed for kids of all ages and fitness levels. They learn functional movements to better prepare them for life and sport. They run, jump, throw, push, pull, climb and lift while having a lot of fun.

Our goal as coaches is to use physical fitness to teach your child that they can be successful and believe in themselves in any aspect of life.

Our program is comprehensive and includes:

  • Skill/Focus Work
  • CrossFit Kids certified workouts and games

Throughout each session, we will incorporate gymnastics, metabolic conditioning, and weight lifting while touching on the following 10 physical fitness skills:

  1. Cardiovascular Endurance – Can you get enough oxygen to your body?
  2. Stamina – Can you get enough energy to your muscles?
  3. Strength – How much can you lift?
  4. Flexibility – Can you touch your toes?
  5. Power – How much work can you do in the least time?
  6. Speed – How fast can you go?
  7. Coordination – Can you pat your head and rub your stomach?
  8. Accuracy – Can you kick a soccer ball into the net?
  9. Agility – How quickly can you change direction?
  10. Balance – Can you stand on one foot? With your eyes shut?
CrossFit Fort Wayne is the first and only certified facility in Fort Wayne to offer a program designed to teach these movements to kids effectively and safely.

It is also very important that we have FUN! We will be doing tons of games and drills for the kids.

Classes are in session for children 12 and up with younger kids on a case-by-case basis. Please call 260-444-5722 to find out how you can get your child or family involved!

One-on-One Coaching is an effective and efficient way to achieve your individual fitness goals.

CFFWinside350pxOlyYour coach will work with you to identify and clarify your fitness goals, conduct a functional movement assessment, and design a program specifically targeted at improving your deficiencies and optimizing your strengths, thereby enabling you to achieve your goals as quickly as possible. One-on-one coaching is recommended if you have been sedentary for a long period of time, are training for a specific sport or event, have significant health limitations or just prefer the additional attention and accountability.

Individual training is great for those who…
  • Need more individual attention
  • Want to focus more specifically on one area of fitness
  • Need to refine specific movements
  • Nutrition Re-focus
  • Have an orthopedic limitation

Pricing:

Our personal coaching package prices vary depending on the number and duration of coaching sessions, but can be arranged for as little as $65 per hour.

For more information please call 260-444-5722 or e-mail us at info@crossfitfortwayne.com.

Diet and nutrition are often the missing link in an otherwise comprehensive program.

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Like many CrossFit Gyms across the country, we started out doing Paleo Challenges as our main way of providing nutritional guidance to our members. While it was a great way to bring people together to talk about nutrition and get people fired up about loosing weight, the long term changes were mediocre at best.

Here’s why. Any time people try a short term diet (such as a Paleo Challenge) weight lose is often dramatic but not sustainable. We’ve seen some members drop a significant amount of weight BUT go right back to eating unhealthy foods as soon as the challenge is over. The reason being is that it never become a lifestyle change. A 6 to 8 Paleo Challenge is simply unrealistic to create the kind of change people are searching for. In my opinion, it takes much longer to create sustainable change to one’s eating habits and it often requires working one-on-one with an educated nutrition coach who can educate, guide, and motivate that person to reach those long term goals.

The truth of the matter is this….everyone’s body is different! We all respond to food differently (mentally and physically) which begs the question….does it make sense to throw everyone into an 8 week Paleo Challenge and expect similar outcomes? For some maybe, but for the majority I would argue and say no! Remember, Paleo Challenges are a great starting point but you will never create or sustain long term success if you are not working one-on-one with a properly trained nutritional coach.

At CrossFit Fort Wayne we don’t believe in the “one size fit’s all approach” when comes to fitness and nutrition. That’s why we offer individualized nutritional services to help our members achieve sustainable success that is tailored toward their goals, needs, and dietary issues.

Here is what it entails:

A 30 min nutritional consultation (discussion around current and past eating habits, medical conditions, food allergies, fitness goals, lifestyle stresses, hormonal imbalances, and how the nutritional program works)

After analyzing your current diet (over two full weeks) we meet again with a detailed report and ways to implement changes. This takes place in 3 different phases and includes such things as:

  • Protein intake (how much and when)
  • Hydration
  • Food quality and frequency of meals
  • Carbohydrates, timing, and intake
  • Hormones (imbalances and effect upon weight loss)
  • Fat sources, quality, and proper intake
  • Supplements (if needed), dosing, and timing

This also includes monthly check-ins, re-testing, re-measuring, so that we can see what is working and what changes need to made. As you grow and change so does the program. For more information or to get started on your fitness journey, please call Sophia at 260-444-5722.

The workplace today has never been more competitive or intense.

Physical and mental energy help sustain this type of work environment.

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This places a premium on each employee’s ability to productively focus on the immediate, and complex tasks. This is why human performance is so critical to business performance. And where CrossFit Fort Wayne can help give you a powerful performance advantage.

A Towers Watson study of over 300 employers with greater than 1,000 employees showed that companies treating health and performance as a strategic business advantage achieved significantly better market premiums and reduced employee turnover rates – from 21.0% to 14.8%.

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It’s easy to see how much poor employee health costs you in dollars. But it’s more difficult to identify what it can cost your organization in lost productivity. Lost productivity – due to diabetes, depression, cardiovascular health, and other illnesses costs billions of dollars. image

Improving health can affect productivity and business performance in a significant way. Modest improvements in prevention and treatment directly results in productivity gains, even lowering the obesity rate.

Today, treating health as an opportunity to be maximized can both reduce health costs and increase performance – providing those businesses that choose to do so with a powerful competitive advantage.

We are currently working with:
With CrossFit Fort Wayne, you can seize that advantage by allowing the power of our team, work for you.

Please call 260-444-5722 or e-mail us at info@crossfitfortwayne.com for more information.

What’s Your Weakness? A Functional Movement Screen May Help Find Out.

CFSAFuncMovementThe Functional Movement Screen was developed by Gray Cook and Lee Burton to screen athletes for mobility, motor control and/or stability issues. The following organizations are currently using the screen to help assess professional athletes’ risk for injury: NFL, PGA, NBA, NCAA, & MLB.

The goal of the screen is to reduce compensation and decrease injury risk, by targeting an athlete’s faulty movement patterns and reducing compensations that have been created through dysfunctional training. The screen is made up of 10 tests, looking at how your body moves as a whole. The results of the test will then help develop an individualized program for you to help you work on any weaknesses or imbalances. If you continue to train with dysfunctional movement (i.e. weakness, imbalances, mobility issues, etc.), you will be training in a dysfunctional manner, which will put you at risk for injury and decrease your ability to workout to you highest potential.

You may be thinking that you don’t need to be screened because you don’t have any injuries, but it’s meant to reduce your risk for injury, not help treat them after they occur. This allows you to focus your energy and time on improving as an athlete, rather than focus on nursing an injury for weeks/months. The FMS was created to help athletes of all levels improve. Even the elite! The screen also helps to make sure that you are efficient with your workouts. For example, if you squat with poor form because of tight hips, you will be limiting the amount of weight you can lift or how fast you can do air squats, on top of putting your back, knees and ankles at risk for injury.

The cost is $60 and takes 30 min. It’s preferred that you do not workout before your screen so that the test results reflect your true functional abilities. Results will be given the day of and can be e-mailed to you along with corrective exercises you can do at the gym or at home.

To get started, e-mail us at info@crossfitfortwayne.com to come into the gym and get screened.

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