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Fitness Classes

Fall 2021 Schedule

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New Members:

All NEW Unity Wellness class members will need to complete our five-session onboarding process before registering for a class. Within the five sessions you will learn about the gym, gym norms, class flow, and basic movements. These sessions will be completed one-on-one with a personal trainer. The cost is $90 for the five sessions, once the sessions are completed your first month of classes are FREE! Please contact wellness@lrhc.org to participate in the new member onboarding process.

CF Barbell Club

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.

CF Diamond Ladies

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.

CF Class WOD

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

CF Teens

Coach Doug Newby CrossFit Teens coach. In CF Teens what athletes build and work on is designed to support everyday activities and help with overall wellness.

The athletes will be will be using bodyweight, dumbbells, barbells with plates, medicine balls, assault bike, the pull-ups rack, and rowers to build endurance and gain muscle. There are not any certain goals or forced behaviors but we will talk casually about food choices, hydration, and sleep. The teens will not focus on lifting a certain weight or losing a specific amount of fat but if they begin to put what they learn in class into practice they will gain lean muscle and begin to see a certain amount of body tone. Every athlete is different and it looks unique for each person so the focus will be on encouraging them to do their best, to be proud of what they accomplish, and to see themselves in a positive light.

PN Barre

Barre fitness is a hybrid workout class combining ballet-inspired moves with elements of Pilates, dance, yoga and strength training. Most classes incorporate a ballet barre and use classic dance moves, such as plies, alongside static stretches. Barre also focuses on high reps of small range movements.

PN Core Assets

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!

PN Dance Fitness

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.

PN Drums Alive

Drums Alive brings a whole new experience to working out. This unique opportunity uses the stability ball as your drum, with drumsticks in hand to keep the beat. This class is all about having fun while burning fat and calories. Each session is liberating and often creates a type of euphoria and relief as you destress your way through the workout. Not only will it enhance your physical fitness, but it also works your mental fitness. Drums Alive fits every age group and fitness level!

PN Kettlebells

Are you ready for a total-body workout like no other? Kettlebells is designed to get your metabolism smoking hot, get you fit, and target and tone your entire body. Not only will we be doing dynamic full-body exercises, high intensity interval training, plyometric (explosive) moves, cardiovascular challenges, resistance training and core strengthening, but we will also be able to utilize all of the equipment available, including our newest kettlebells, over the course of each month to change up the routines and maximize results. There's no yelling or screaming, only a positive, encouraging and fun atmosphere for you to achieve your goals!

CF/PN Low Pressure Fitness

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

PN Pump Up Remix

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

PN Spinning

Spinning is a fun, athletic, cardiovascular cycling class that scorches calories to the maximum! Start pedaling, and let the music take you across various terrains, climbs, speeds and intensities. Because individuals can adjust the resistance on their spinner bike, each participant gets the workout that is right for them. And because there are no complicated movements to learn, the benefits start on day one!

PN Yin Yoga

Yoga poses are chosen to help the body relax, recharge and heal. As the body begins to open and the mind quiets, students flow smoothly into yoga poses and the demands of life off the yoga mat. Receive individualized attention as you explore the fundamentals of standing and seated yoga, backbends and twists. Class ends with guided relaxation. Beginners welcome.

PN Yoga Fusion

Combining long gentle yoga poses, with body alignment & mind clearing poses & breath work.This yoga fusion class helps you to dive into the traditional beauty of yoga. Each class ends with a guided meditation.

Open Gym

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


We have an app for that!

CrossFit Fergus Falls has an app for iTunes and Android. Drop-ins and the 10-punch card can be purchased through the app. Unlimited passes must be purchased through the coaches. All punch card and unlimited passes can be managed through the app. Check the class schedule and sign up for the class you want to attend!

A desktop/laptop version of the app can be found here.

*If you have already participated in any of CrossFit FF, Phatty Nattie's, Personal Training, or Wellness Coaching please contact your coach or trainer for your username and password.*

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