Schedule + Classes

WHAT TO EXPECT DURING A CLASS

Regardless if the individual goal is physical independence or athletic dominance, our approach to fitness only varies in degrees, not by type, for all of our members.  We promote and pursue fitness that is grounded in functionality and longevity.

Our small group, coach-led classes include a warm-up, mobility work, instruction, and a workout, all of which change daily, but include either a focus on or a combination of bodyweight movements, plyometrics, gymnastics, calisthenics, bodybuilding (hypertrophy), powerlifting (bench press, deadlift, back squat), weightlifting (snatch, clean, jerk), running, rowing, biking, skiing, metabolic conditioning (“metcons”), etc. We promote warming up appropriately before anything, as well as spending time improving range of motion and mobility. We know that our members must have sufficient range of motion before they can then develop stability, and finally meaningful, longterm strength through that full range of motion. 

We are very firm in our belief of teaching technique first, helping our members then find consistency in that technique or movement, and then finally adding in appropriate levels of intensity. It is our intention to teach all movement(s) thoughtfully, methodically, and specifically based on what we have learned through many courses and certifications from leading organizations like USA Weightlifting and CrossFit, Inc., and of course from many, many years of observing and coaching.

While we do believe methodically programmed constant variance (meaning, not random) makes for a better fitness program, especially when intensity is applied, we also believe and promote a hierarchy in our approach to strength and conditioning. We know that any program that looks to improve anyone’s health or fitness should not only include but must start and end with nutrition. Most simply put: eat real food, and enough of it support your health and fitness. From there, our focus turns to  improving metabolic conditioning (cardiorespiratory endurance), then improving gymnastics (moving the body in space), then weightlifting & throwing (moving objects around or away from the body), and finally, sport. Though this progression is our priority, it is not always or necessarily linear in achievement. Moreover, we view fitness as something pursued for a lifetime, not as something one completes.

WORKOUT OF THE DAY
“WOD”

Sixty (60) minute coach-led small group classes of five (5) or less members (ten or less pre-Covid).  Class times are subject to change at any time.

DUE TO THE ONGOING GLOBAL PANDEMIC, WE ARE CURRENTLY OPEN TO EXISTING MEMBERS ON A MODIFIED CLASS SCHEDULE, AND HAVE LIMITED SPACE FOR CONSIDERING POTENTIAL NEW MEMBERS. 

Current class schedule is: MONDAY-THURSDAY at 4:00pm, 5:00pm, 6:00pm, 7:00pm; and FRIDAY at 4:00pm, 5:00pm, 6:00pm.

OPEN GYM

Sixty (60) minute slots where members can make up missed workouts, work on skills, technique, etc.  Though a coach is on-site, Open Gym is not meant to be coach-led classes nor Personal Training. Open Gym times are subject to change at any time.

DUE TO THE ONGOING GLOBAL PANDEMIC, THERE ARE CURRENTLY NO OPEN GYM TIMES OPEN TO NON-MEMBERS.

Current Open Gym times are: SATURDAY 11:00am, 12:00pm

COMMUNITY WORKOUT 
“ComWOD”

Sixty (60) minute coach-led small group classes that are traditionally open to both members and non-members. This community class focuses on team/partner workouts, which are specifically created for and tailored to those in attendance based on experience, class size, and even weather, so that everyone may participate equally and safely.

Although prior experience is not necessary to attend ComWOD, all non-members must contact us AT LEAST 24 HOURS in advance at info@cfpaf.com to let us know they would like to attend ComWOD.  Additionally, every visitor to PAF must fill out and sign a waiver prior to attending any ComWOD or regular class.  Unannounced walk-ins or walk-ups for ComWOD are not preferred, so please email us at least 24 hours in advance.

DUE TO THE ONGOING GLOBAL PANDEMIC, THERE ARE CURRENTLY NO COMWODS OPEN TO NON-MEMBERS.

Typical ComWod times are SATURDAY: 10:00am

PLEASE NOTE restrictions may apply at any time, and class schedule, hours, offerings, terms, and/or services are subject to change at anytime without notice, so please email us with any questions or to verify classes/hours.