DO SOMETHING GREAT

DROP IN TODAY

✨Shoutout to Kathy!!!✨

Kathy has been doing CrossFit consistently for 6 years. She recently got her DEXA scan results and they were nothing short of amazing. She has the bone density of a young person and no signs of aging. That’s because she is no stranger to a heavy deadlift and a bit of functional movement and intensity.

Kathy had no issues shoveling the snow this past month, enjoys moving around her chores quickly and with ease, and recently she even changed her oil in her car.

Do the hard things by choice, and everything else will come easy. Congrats on your hard work Kathy 🫶🏻

@crossfitgames Open is coming soon! Still time to make some beneficial tweaks.

Here is how we trained them with those quick open transitions today:

AMRAP 6:
2 Wall Walks
40’ DB Front Rack Walking Lunge (2x35/50#)

AMRAP 6:
20’ Handstand Walk
8/10 Calorie Row

AMRAP 6:
2 Wall Walks
20 Crossover Single Unders

Rest 2:00 Between AMRAPs

#crossfitopen #crossfit #functionalfitness #skills

Functional Fitness should be paired with Functional Nutrition.

What are your nutrition struggles? What do you need to know more of?

#crossfit #nutrition #training #functional #youcantoutworkabaddiet

Monday Partner Mobility! 👯‍♂️

Lat mobilization (5min per side)
-lay sideways with the foam roller right beneath the armpit
-take long slow breaths as you scrub side to side
-reach the working arm up overhead as you scrub from the back to front side of the body
-continue to work down the length of the lat until you reach the bottom of your shoulder blade
-in stiff areas, take a 4 sec inhale, contract/ flex against the roller for 4 sec, then exhale for 8 sec (continue until stiffness decreases)

Back shoulder mobilization (2min per side)
-place a baseball or lacrosse ball on the back of the deltoid muscle (hands straight out in front of you)
-begin reaching your hand forward then pulling the shoulder backward
-option to wave the hand side to side (alternate between palm up and palm down)
-use the same contract and relax method in stiff/ sensitive areas
-bend the elbow and use your opposite hand to push the wrist towards the ground in both directions (rotating internally and externally)

@mjonesy09

some sights and sounds of the week. So many good things week after week!

#crossfit #coaching #community #bettertogether #crossfitopen

Monday Mobility! Focusing on the ✨KNEES✨

Equipment: two baseballs and a foam roller

Baseball shin mobilization (4min per side)
-sit in a half cross-legged position with one baseball underneath your front leg
-start near the knee by stacking the second baseball right behind the shin bone
-use both hands to apply pressure to the top ball and begin spinning the ball
-point and flex the foot as you spin the ball
-continue working down the shin bone until you reach the ankle

Low quad mobilization (3min per side)
-lay face down and place one baseball at the top of the knee cap where the meat of your quad inserts
-take long slow breaths as you roll side to side
-slowly work from the inner thigh across to the outer edge (IT band)
-pause and contract/ relax in sensitive areas (take a 4 sec inhale, contract musculature for 4sec, then exhale for 8sec)

Shin scrub (4min per side)
-sit in a figure four position with the foam roller at the top of the shin
-scrub side to side and create as much motion as possible
-contract/ relax in sensitive areas
-use your body weight/ arms to apply extra pressure
-point and flex the foot as you scrub and add pressure

6:00am Strong!

#crossfitkop #crossfit #community #trainforlife

Like you were ever going to take it easy today….

#community #crossfit #trainingpartner #showuptoblowup #gottago

⭐️Mid Week Mobility!⭐️

Chest and shoulder mobilization (3min per side)
-place a baseball sized ball on top of the foam roller (propped against a stable surface)
-lean one side of your chest forward onto the baseball
-wedge the ball under your pec muscle and begin taking deep breaths
-use your opposite hand to slightly spin the ball as you lean forward with pressure
-option to move over any area of the chest/ pec that is sensitive
-take your arm overhead on the working side and then sweep the arm back behind

Neck mobilization (2min per side)
-laying on your back, place the baseball at the base of the skull
-take long deep breaths and keep pressure at about a 2/10 (should not feel SUPER intense)
-slightly turn your head (~30 degrees) one direction and make gentle nodding motions
-continue to work across the back of your neck towards the ear, then repeat on opposite side
-roll to one side and sit up to avoid shock-loading your neck after you’re done

Snow Day Mobility! ❄️

Use this one to prep for tomorrows Test Day: “Karen”

Mobility class schedule:
Tuesday (1/27) 7:00am
Wednesday (1/28) Masters Mobility 11:30am

Banded hamstring warm up (3min per side)
-lay on your back and hook one foot up in a moderate band
-pull your knee towards your chest while choking up any slack in the band
-build tension and resist this position by trying to straighten your leg as you pull the knee closer to your chest
-contract and hold that tension for ~4 seconds, then exhale for ~8 seconds
-alternate between a bent knee and straight leg position(flex your quads when the leg is straight)
-keep tension in the band throughout the entire time

Banded lunge warm up (2min per side)
-wrap the band at hip height on a rig post
-step one foot in the band and hook right under your glute/ top of the hamstring
-step your “hooked” leg back into a standard lunge shape and begin dropping the knee to the ground
-squeeze your glute and press your hip forward
-with control, lean back and press your hip forward in different directions as it feels appropriate (avoid overextending your back)

Join us Saturday mornings for CrossFit Kids and CrossFit Pre-Teens classes!

🏋️CrossFit Kids 10:15am (ages 5-11)
⭐️CrossFit Pre-Teens 11:00am (ages 11-15)

DM to get started!

Monday Mobility!

Mobility Class Schedule:
Tuesday (1/20) 7:00am
Wednesday (1/21) 11:30am Masters Mobility

Barbell Trap Mobilization (3min per side)
-adjust the rig height to be slightly below shoulder height
-scoop up the bar on one shoulder directly next to the neck
-raise the same arm overhead (thumb pointed backward)
-take long slow breaths to relax and let the weight of the barbell melt into the trap muscle
-alternate between reaching up with your hand (elevating the shoulder) and relaxing back to neutral
-option to take your gaze down and away from the bar
-take your arm from overhead to back and down at the side of your body (palm back)

Banded Wrist Mobilization (2min per side)
-place a moderate band at the base of a rig post
-loop at the base of the wrist and use your opposite hand to trap the working hand against the ground
-take long slow breaths
-begin rotating your elbow
-slowly rock your body weight away from the pull of the band

Monday Mobility!

🗓️See this week’s class schedule below:
⭐️Tuesday (1/13) Mobility 7:00am
⭐️Wednesday (1/14) “Masters Mobility” 11:30am

Diaphragm Mobilization (3min total)
-place a ball or foam roller right under your rib cage
-take long slow breaths as you let the weight of your body relax on the ball/ roller
-begin rocking slowly side to side (trace the outline of your ribcage)
-if an area is particularly sensitive, take a 4 second inhale, contract against the ball/ roller for 4 seconds, then exhale for 8 seconds
-continue you moving across the bottom of the ribcage covering both sides of the torso

Outer Hip Mobilization (4min per side)
-place the ball or foam roller on top of your hip flexor
-take long slow breaths
-make small scrubbing motion across the hip flexor toward the outer hip
-occasional do a “contract/ relax” cycle by straightening the back leg and flexing the glute muscle against the ball/ roller
-continue working around the outer hip into the back of the glute

The hardest part is just showing up…

#crossfit #crossfitkop #consistency #hardwork #doitforyou

7:00am Mobility Class!

30min focusing on the lower back and high quadriceps after a heavy dose of power cleans during the 🔥6:00am WOD🔥

⭐️Next classes:
7:00am-7:30am Tuesday (1/13)
11:30am-12:00pm Wednesday (1/14) “Masters Mobility”

Happy Monday. Don’t run from hard things, embrace them.

#crossfit #community #fitness #hardwork #mondaymorningmotivation

Monday Mobility!

Seated Hamstring mobilization (5min per leg)
-sit at the edge of a bench or box on a foam roller
-focus on long and slow breathing
-make small scrubbing motion across your glute
-inhale for 4 sec, contract your glute against the foam roller for 4 sec, then exhale for 8 sec
-continue to work down the length of the hamstring scrubbing side to side and repeating the contract/ relax cycle (option to lean forward and use your arms to add more pressure on your leg)

Foot mobilization (4min per foot)
-place the ball in the middle of the foot at the base of your toes
-slowly strum across the base of your toes
-wrap and extend your toes around the ball
-move down the length of the foot to your heel and laterally strum across the heel

Snatch, Clean and Jerk, and Accessories.

first session this Saturday 1/3 at 7:15 AM.

Non Members welcome to drop in!!

The most important thing kids can do is find passion in sports, hard work, and movement. From young athletes supporting in season training, off-season work, or a sedentary child who has never played sports, this is for you.

Learn movement patterns and build the foundation for a lifetime of capabilities.

Partner Saturday! Our favorite day of the week. Something about putting the work in with a partner makes you push just a little bit harder. This one surely paid the daily dues.

#community #crossfit #partnersaturday #gottago #fitness

It was a pleasure hosting Rich from @hardworkathletics_ this morning (and workout of course). They are doing a great job bridging this community together and raising the next generation to choose hard work. We love the new apparel, and our proud to share the same the same passion to push ourselves to what we are capable of.

Monday Mobility!

Equipment: barbell and foam roller

Barbell bicep mobilization (3min per arm)
-lay on your back with one arm extended perpendicular to the body
-place one end of the barbell on the bicep muscle near the elbow
-use your opposite arm to modulate the pressure of the barbell
-take long slow breaths
-begin bending the elbow and turning your palm toward your face, then extend the arm straight (palm away)
-move in slow and controlled motions
-in any area of stiffness or sensitivity, inhale and contract the bicep for 4sec, then exhale and relax for 8sec. Repeat until sensitivity decreases.
-with the arm extended make a “figure 8” motion by waving the hand back and forth slowly (palm up, then palm down)
-continue working up the length of the bicep toward the shoulder

Foam roller thoracic mobilization (6min)
-lay with the foam roller in between your shoulder blades and wrap your arms across your body in a bear hug
-lift your hips off the ground and begin shifting side to side across the upper back
-take long slow breaths
-look up overhead then come back to neutral (look overhead just far enough that you avoid overextending your back)
-shift your weight to the right side and repeat gazing up overhead, then back to neutral. Do the same on the left side.
-option to release the arms and scrub the lat muscle on either side.

Join us Christmas Eve from 9:00am-12:00pm!! 🎄🎅
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4 different versions of the workout are available. Mix and match to match your skill level. A bodyweight only version is available to do at home or if you are traveling without any equipment!!
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Rolling Heats will be begin at 9:00am and the last heat of the workout will be finished and complete by 12:00PM.

Congrats to @lennys1984 bringing home the silver medal at The Howard Cohen American Masters this week.

Len hit 58kg snatch and 76kg clean and jerk for his first medal!
A lot of hard work and grinding day in and day out led to this one!!

Monday Mobility!

⭐️Hip Warm-Up⭐️

The goal here is to prep the hips for the day. Move in ranges that are appropriate for YOU. Do not force your body to the point of sharp pain, short/ shallow breathing, or unable to control the position.

6min per leg
-on the ground bring your right foot up to meet your right hand in a low lunge position
-take long slow breaths
-bring your front foot towards the center of your body (under your belly button)
-look over your shoulder and take big breaths
-walk your hands away from the leg that is in front (reach away with the same arm)
-as your body gets comfortable in this shape, drop your elbows to the ground if you are able
-squeeze your glutes and press your hip forward for a 4-sec count, then exhale for 8-sec (continue this breathing method throughout the session)

-with the leg in front, turn your knee out to the side until you are balanced on the knife-edge of your foot
-slow and controlled, repeat the same motions in this new position (look over the shoulder, walk the hands away, drop to your elbows to the floor)
-squeeze your glutes and press your hip forward while pushing the knife edge of your foot into the ground (contract for 4-sec, exhale for 8-sec)

-send your hips back to straighten the front leg in a range that is appropriate for you
-move in and out of this position by pushing the hips forward (knee bent) and then hips back (knee straight)
-when the leg is straight flex your quads hard to allow the hamstrings to relax

Don’t wait for a New Years Resolution. We know how those turn out. Lock in and get where you want to be. We don’t just create workouts. We create lifestyles.
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📸 @jeffreypauljr.productions

Workout of the day!

AMRAP in 15:
50’ suitcase walking lunge (2x35/50#)
40 double unders
2/3 rope climbs (15’)

December Lookahead!

-Special Kids CrossFit on 12/20! Bring a buddy.

Also..
@hardworkathletics_ in the house on 12/20!!

Monday Mobility!

Equipment: barbell

Time: 12min

Front shoulder barbell mobilization (3min per arm)
-lay on your back with the barbell parallel to the body
-place the top of the barbell on the front of the shoulder joint near the side of the chest
-bend your elbow and begin externally and internally rotating the shoulder
-use your opposite hand to modulate pressure of the barbell
-option to add pressure by placing your foot on the barbell
-extend the arm and continue externally and internally rotating the shoulder

Tricep barbell mobilization (3min per arm)
-set up the bar at chest height on the rack
-place your upper arm on the barbell right above the elbow and begin scrubbing side to side
-while scrubbing, move between a bent elbow position and a straight elbow position
-add moderate pressure from the weight of your arm or use your other arm to press down
-externally rotate (away from the body) and internally rotate (towards the body) your shoulder
-continue moving the whole time, scrubbing and rolling from the outer tricep to inner
-work up the length of the arm until time runs out

Thankful for all of you and the opportunity to continue to grow together. Wishing everyone a very Happy Thanksgiving with loved ones around them.

Also thankful for our very talented photographers!!

There are no shortcuts to progress. It takes time and more importantly consistency. If you follow along, you’ll continue to get stronger and faster.

Monday Mobility!🦃🧡

Areas of focus: shoulders and IT band

Equipment: resistance band and ball (smaller diameter ball will be more intense, so pick your poison)

Banded shoulder mobilization (1min 30sec per arm)
-loop a band overhead on a pull up bar
-hook one elbow in the band
-use your opposite arm to grab the wrist
-with hands behind you, pull the wrist down and slightly across (elbow of the working arm should point backward)
-step forward with the same leg as the working arm until you feel moderate resistance in the front of the shoulder
-take big deep breaths as your body adapts to this position
-take a big breath and contract the front of your shoulder against the band for 4sec, then exhale for 8sec
-continue this contract/ relax method for 90 sec (option to rotate the torso away from the band to add more tension)

IT band mobilization (4min per leg)
-sit on the floor in a 90/90 position (pin wheel shape; front leg bent at 90 degrees+ back leg bent at 90 degrees)
-place a medium sized ball under your front leg in the lateral side of your hamstring (where the hamstring meets the IT band, not directly on the IT band)
-take big breaths as your body adapts to the pressure
-scrub the front leg side to side in short motions
-use the same contract/ relax method used above in areas that are sensitive or stiff
-progress down the seam of the IT band/ hamstring

Last Day to Order Apparel for the fall collection!
Arriving on 12/20.

https://www.hrdwrkathletics.com/collections/crossfit-king-of-prussia-collection

9:30am starting off their hour of fitness with the “Wall Ball Wave”🌊

DM us and try a class today!

Monday Mobility!

Focus: while you’re working, find positions and speed that always allows you to take full breaths. If at any point your breath gets short and shallow, slow down.

Equipment: foam roller and baseball/ lacrosse ball

Calf🦵(3min per leg)
-place a foam roller at the base of the ankle and begin scrubbing side to side
-take long deep breaths while moving at a slow and smooth pace
-occasionally flex the toe towards your face, then point the toe forward
-if you come across a stiff or sensitive area, pause, take a big inhale, contract the calf against the roller (4sec count), then slowly exhale (8sec count). Continue this sequence until sensitivity is reduced.
-option to prop the opposite leg on top of the working leg to add more pressure.
-work up the calf as far as time allows

Shins 💪 (3min per leg)
-on hands and knees place a foam roller below the knee joint
-keep your chest upright and use your hands to support yourself in this position
-begin scrubbing side to side across the insertion of the shin
-find a slow and smooth pace while taking long deep breaths
-occasionally flex and extend the foot
-use the same contract/ relax method on areas calling to your attention
-option to load the working leg with your arms and add pressure
-work down the front of the leg until you hit the base of the ankle

Calf x Baseball ⚾️(2min per leg)
-sit half cross legged and place a baseball toward the top of the calf (knee pit)
-use your hands to press and twist the ball beneath the shin bone and into the side of the calf
-add pressure as needed
-occasionally point and flex the foot as you work down the length of the calf

🚨New Class Alert!!🚨

Join us THIS Tuesday (11/18) for the start of our weekly Mobility Class!

🗓️Tuesdays 4:00pm-4:30pm

What’s the goal?
⭐️improve range of motion
⭐️loosen stiff muscle tissue
⭐️prime and/or recover the body from daily workouts

Monday Mobility!

Pre-WOD Couch stretch🛋️

Note: As you move through each position, if you cannot demonstrate control (squeeze your glutes, avoid over extending the spine, or take full breathes) continue working in the position prior.

✅Position 1 (2min per side)
-place an ab-mat against the wall and put one knee as close to the wall as possible (leave space between the knee and wall if needed for comfort)
-opposite knee and hands remains on the ground
-practice deep breathing
-focus on the knee that against the wall and squeeze your glute, then press the front of your hip toward the ground
-goal is to keep tension in the glute as you extend your hip
-continue moving in and out of this tension

✅Position 2 (2min per side)
-opposite knee now is propped up in a lunge shape, hands remain on the ground
-continue the same glute contraction-hip extension duo in this position
-keep your chest up and avoid rounding the back

✅Position 3 (2min per side)
-hands come off the ground so that the chest is up right
-hold onto a prop or object for balance if needed
-continue squeezing the glute on the same side and pressing the hip forward

Post-WOD lat mobilization (4min per side)
-lay on the ground with a foam roller wedged in your armpit
-begin stubbing front to back under the arm pit
-search for areas of stiffness by moving at a slow to moderate pace
-roll all the way back and then all the way forward almost onto the chest
-if you find a sensitive area, pause and contract for 4sec, then exhale and relax for 8sec
-continue this contract/ relax method until the area becomes less sensitive
-continue down the side of your body section-by-section (scrubbing front to back) until you reach the bottom of your shoulder blade

Wishing Coach Colette the best as she moves onto her next chapter! Thank you for all of your excellent coaching over the years. The one liners and cues that you always emphasized will be remembered!

📸 @ryan_samson_photos

“Chad”

1,000 box step ups.

Thank you to those that came out today and joined us.

Today we honored Navy Seal Chad Wilkinson who took his own life in 2018. This workout that we struggle through brings attention to the toll that deployments and PTSD takes on our Vets. The aim is to honor the fallen and raise awareness for suicide prevention.

5:30 Class taking on the Workout of the Day. Never a lack of intensity with this group!

#crossfitkop #crossfit #squat #everydayislegday #community

Weekly Mobility🔥✨

Target Areas: lats, shoulders, neck

Equipment: moderate resistance
band and pull ups bar or rig post

Time: 12min

Set-up:
-wrap a moderate resistance band over a pull up bar or rig
-place one wrist inside the loop of the band and grab with the palm up to secure a “bracelet” around the wrist
-opposite hand wraps around the hand for stability

Position 1: 2min (per arm)
-with feet under the hips, push the hips back and drop your chest (head pokes through the arms)
-focus on long, slow breathing
-slowly rotate the chest side to side
-pause and contract in areas of stiffness (brace and tighten muscles for 4sec count, exhale and relax on an 8sec count)
-lean laterally towards the working arm searching for areas of stiffness
-continue sinking the hips back as tension releases

Position 2: 2min (per arm)
-from position 1, kick one leg back (same leg as arm in the band) and across to opposite side
-shift your weight away from the leg that is reaching across (should feel a deep stretch in the side body)
-contract and relax in areas of stiffness or soreness (4sec contract/ 8sec relax)
-play around with rotating the chest side to side
-sink deeper as tension releases

Position 3: 2min (per arm)
-return back to position 1, and kick one leg straight back (same leg as arm in the band)
-always focus on long, slow breathing
-anchor and balance yourself on the ball of your foot on the leg that is extended
-continue rotating the chest and searching for areas of stiffness
-contract and relax
-progress toward pressing your hip toward the ground of the leg that is extended”

Performance Meal Prep⬇️⬇️

November is about to get busy with holidays, and sick season rolling through. Keep yourself on routine and fueled properly.

Members enjoy 10% off ALL month long with code: IAMKOP

Get after it.

Saturday Morning Class!

5 Mile Ruck
At Mile 1- 2:00 Max Pushups
At Mile 2- 2:00 Max Air Squats
At Mile 3- 2:00 Max Burpees
At Mile 4- 2:00 Max Lunges

Monday Mobility Crew!

Areas of focus: Glutes/ Hamstrings, T-spine and lats

Glutes/ Hammies (5min per leg)
-begin by placing a foam roller under one leg on top of a bench or box (the height of the box should allow the feet to remain on the floor)
-twist and scrub the glute across the foam roller (use your arms to stay balanced and apply pressure)
-work from the lateral side of the glute (near IT band) and then inward
-progress down the length of the hamstring by scrubbing side to side and applying pressure with the weight of your upper body (lean over and press on the working leg)

T-spine (3min)
-lay face-up on a foam roller
-position the foam roller at the base of your neck
-bridge your butt up off the ground and give yourself a big hug to pull the shoulder blades out of the way
-scrub side to side and rock over the upper back musculature
-bridge your butt up higher to apply more pressure
-option to look up overhead and then back to neutral (avoid overextending)
-continue working down the spine to the bottom of the shoulder blades

Lats (3min per side)
-lay on one side of the body beneath the armpit
-focus on deep breathing
-scrub front to back (from the back of the armpit into the front of the chest)
-continue working down on the meaty muscle that attaches to the shoulder blade.
-spend more time on areas of stiffness, pleasure, or sensitivity

CrossFit KOP Gotta Go Collection is live @hardworkathletics_ !

⭐️ORDER NOW - First Shipment is headed to the gym 11/21.
⭐️Find it here!!⬇️⬇️

https://www.hrdwrkathletics.com/collections/crossfit-king-of-prussia-collection

The “Gotta Go” Collection was born from that exact moment — the sticking point. Designed in collaboration with CrossFit King of Prussia and inspired by Ben’s own mantra, “Gotta Go” isn’t just a phrase; it’s a mindset. It’s that instant in the workout where everything in you wants to stop, but instead, you lock in, dig deep, and keep moving.

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WHY CROSSFIT KOP?

Founded in 2008, CrossFit King of Prussia is one of the oldest CrossFit affiliates in eastern Pennsylvania. When you walk through the doors of CF KoP, you never know what you will be asked to do but you can be assured that by having a highly trained coaching staff, multiple years of experience in membership development, and the most amount of equipment in the area, that you will meet your goals and you will have fun doing it.

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WHAT OUR KINGS & QUEENS SAY

“Exceeds any crossfit I’ve been too. The level of enthusiasm and knowledge by the coaches paired with the amount of equipment and class offerings makes this one of the best boxes. The positive culture and light hearted atmosphere make this a great spot for people of all levels."

- JOE

“Exceeds any crossfit I’ve been too. The level of enthusiasm and knowledge by the coaches paired with the amount of equipment and class offerings makes this one of the best boxes. The positive culture and light hearted atmosphere make this a great spot for people of all levels."

"Very impressed with CF KOP. Love the focus on form and technique. Aimee and her trainers are all very knowledgeable and welcoming. I dropped in for a workout this morning and felt right at home. The members and staff made it easy for me to forget that I've never worked out with any of them before today."

- DONNA

"At the end of February our gym unfortunately closed, we had heard good things about CrossFit KOP, it’s programming, and it’s coaching so a small group of us went to scope it out. The rumors didn’t do this place justice. The coaches and community were so welcoming that it was easy to say we found our new home. This place is truly amazing!"

- JEFF

"At the end of February our gym unfortunately closed, we had heard good things about CrossFit KOP, it’s programming, and it’s coaching so a small group of us went to scope it out. The rumors didn’t do this place justice. The coaches and community were so welcoming that it was easy to say we found our new home. This place is truly amazing!"

"Truly has changed my life- I went from having orthovisc shots in my knees every six months for arthritis (I am only 41!) to no shots for over a year! My whole body feels better- truly functional fitness at its best! My husband and kids love it as well! The people here are experts and it is one of the most kind and caring gym communities I have ever encountered- my whole family is thriving because of crossfit KOP and I am forever thankful!"

- NICOLE

"Aimee the owner was an amazing coach. She was energetic and motivated to make sure I did my best but not too hard for my first time. I left super thrilled and sore but a good sore."

- KRISTINA

"Aimee the owner was an amazing coach. She was energetic and motivated to make sure I did my best but not too hard for my first time. I left super thrilled and sore but a good sore."

"Wonderful, never boring, rarely the same workouts with fun and terrific coaches and other CrossFitters who feel like family. I’m always a work in progress!"

- KATHY

"Everyone is friendly and welcoming with a great atmosphere. No matter what your skill set - or your individual goals - they will work with you, push you, and motivate you in order to achieve the results YOU want. Best decision I've ever made."

- MATT

"Everyone is friendly and welcoming with a great atmosphere. No matter what your skill set - or your individual goals - they will work with you, push you, and motivate you in order to achieve the results YOU want. Best decision I've ever made."

"I took part in a 3-week fundamentals course, which helped me learn how to safely do new physical activities... and it was fun! Then I had 2 weeks to attend whatever classes I wanted. I mostly did weekday mornings at 6am. The normal classes are a lot tougher, but still very enjoyable. I think this gym could actually make a difference for me!"

- BEN

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