CFH

Programming in a High Volume Cycle

This marks week two of our 20 Rep Back Squat Cycle! You can expect your high volume back squats on Tuesday, so what can you expect the rest of the week? We have athletes who are able to and want to really push the intensity on this cycle. This leaves them not wanting to be … Read more

20 Rep Back Squat: What Alternative is Best for Me?

If your hip, knee or back is feeling out of sorts just in time for our 20 rep back squat cycle, opt for one of these alternatives instead. If doing the full twenty reps with the alternative exercise is still aggressive, scale to 10 or 15 reps. 10 or 15 reps still leaves potential for … Read more

New Strength Cycle

20 Rep Back Squat Athletes, we are going to embark on a journey together; one that will increase muscle strength and size, sizzle your central nervous system, and cause you to question the meaning of life. Our new strength cycle for the next 6 weeks will be the 20 rep back squat cycle.  This is … Read more

NEW COURSE: GYMNASTICS

Interested in gymnastics coaching from an elite gymnast? Our very own Coach Candace is here for you!! Click HERE to sign up! First you’ll select one of two tracks:Pull-upsorInverted (Handstand, Handstand Push-Ups, Handstand Walking) In the first week, you will meet with Coach Candace for a 45min consult/training session. This will be followed by 3 personalized training … Read more

New! IA Kids Class

Attention Parents!! Starting September 14th, IA will be hosting Kids ClassesMondays and Wednesdays Click HERE and fill out the form at the bottom to leave us your contact info! The schedule will be: 10:00-10:30am: 5-7 year olds10:45-11:30am: 8-10 year olds 3:00-3:45pm: 11-13 year olds 5-7 year olds: Our goal here is to have fun and … Read more

New! Small Group Training: Weightlifting Foundations

Tuesdays and Thursdays @ 6:30-7:30 pm  6-Week Cycle: August 18th – September 24th  Limited Availability – 8 Spots  A 6-week program designed to develop technical proficiency and strength in the olympic lifts. Not just for beginner weightlifters, we will assess and refine the clean, jerk and snatch, meeting you where you’re at with the goal … Read more

New! Small Group Training: 10/10/10

 Tuesdays OR Thursdays @ 7:30-8:15 amFree, 3-Week Pilot Program starts August 11th! What? 10/10/10 = 10 minutes of shoulders / 10 minutes of core / 10 minutes of hips No really though, what is it? An accessory-focused class designed to complement your regular WODs, each section incorporates targeted stabilization, strength and range-of-motion exercises so you … Read more

Keep IA Safe

Our Current Safety ProtocolsATHLETES-Everyone gets a temp check at the door.-Every must wash hands when entering the gym and wear a mask.-We maintain a minimum of 8-12 feet of distance in workouts.-Classes will be 45-50 minutes to allow for cleaning and social distancing. PROGRAMMING-Fitness is the goal, but health is our top priority.  We will … Read more

Week 1: what we learned and what we will improve

We learned a ton this week and could not be more excited about being open and seeing everyone again.  It feels great to have community and fitness back together again.  Everyone has been respectful with mask wearing and following our guidelines.  Please keep it up! Just because you are not scared does not mean others … Read more

Weights and Brains

As we start to prepare to lift weights again we need to take a few things into consideration.  As an athlete you should be approaching this with a plan.  How often did you strength train during quarantine? What is your goal coming out of quarantine?  For the sake of this article we are going to … Read more

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