Fitness Classes

This class focuses on improving strength and mechanics with the use of the barbell and Olympic lifts. All levels are welcome to participate in barbell club.

This class is for women that are over 50 years of age. The Diamond Ladies complete the scheduled daily WOD. Women in this class generally have limited experience with the movements of CrossFit and class is structured to accommodate those who may be limited in their movement abilities.

WODs are posted in SugarWOD at 7:00 P.M. the evening before.
CrossFit Fergus Falls subscribes to SugarWOD to record workouts.

This is the CrossFit Workout Of the Day (WOD). All levels are welcome to participate in this class.

WODs are posted in SugarWOD at 7:00 P.M. the evening before.
CrossFit Fergus Falls subscribes to SugarWOD to record workouts.

CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

Overall, the aim of CrossFit is to forge a broad, general and inclusive fitness supported by measurable, observable and repeatable results. The program prepares trainees for any physical contingency—not only for the unknown but for the unknowable, too. Our specialty is not specializing.

While CrossFit challenges the world's fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We scale load and intensity; we don’t change the program. The needs of Olympic athletes and our grandparents differ by degree, not kind.

- CrossFit.com

Time to get away from the traditional crunches and situps—power up the most functional segment of your body, your core! This class focuses on all the muscles throughout your trunk, including abdominals, back, hips and butt. Every movement you make stems from your core, thus relieving back pain, toning your midsection and protecting those assets that are so important to our everyday life!

When participants see a dance fitness class in action, they can't wait to give it a try. Dance fitness features exotic rhythms set to high-energy Latin and international beats. Before participants know it, they're getting fit and their energy levels are soaring! There's no other fitness class like a fitness party. It's easy to do, effective and totally exhilarating, often building a deep-rooted community among returning students.

HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat and calories in less time.

Low Pressure Fitness or hypopressives is a sequence of breathing with a false breath. This practice lifts the pelvic floor and takes pressure off to manage and cure a variety of issues, such as:
- Incontinence
- GI Issues
- Sexual Dysfunction
- Pulmonary Functioning

This is for any member looking for some time on the weekend to workout. There is no formal workout during open gym time.

Pump Up Remix combines strength training with a heart rate elevating component. This class is great for beginners and seasoned veterans.

Skills class is time to break down some of the harder skills you might see in any of the classes. This class is a progressive 2-month segment where we break down and build up skills you will see in some of the classes. Some of these skills include handstands, rope climbs, pistol squats, Olympic lifting, and more! Check with a coach to see what the skills class is currently working on.

Sticks 'N' Stones class is the perfect class to get your cardio and strength done in one session. This class is part Spinning and part strength training, every day there is a different mix! Strength training includes the use of dumbbells, barbells, kettlebells, medicine balls, and more.

Stop counting the reps. Start training to the beat. STRONG Nation^® combines body weight, muscle conditioning, cardio and plyometric training moves synced to original music that has been specifically designed to match every single move. Every squat, every lunge, every burpee is driven by the music, helping you make it to that last rep, and maybe even five more.

In each class you'll burn calories while toning arms, legs, abs and glutes. Plyometric or explosive moves like high knees, burpees, and jumping jacks are interchanged with isometric moves like lunges, squats, and kickboxing. STRONG Nation™ instructors change up the music and moves frequently to make sure you’re always challenged to the max.

This holistic healing class addresses the entire person (body, breath, mind, behaviors, emotions, & spirit) in an interconnected way. In this tradition, the tools of Yoga: āsana (movement & body position), prāṇāyāma (breathing), mantra, Vedic chanting, meditation, and more are modified to meet the individual needs and capacities of each person.

This class offers a broad range of tools for supporting health, promoting healing, and facilitating personal development and transformation.