Schedule + Classes

WHAT TO EXPECT DURING A CLASS

Our small group, coach-led classes include a warm-up, mobility work, instruction, and 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), strongman, odd objects, throwing, running, rowing, biking, skiing, metcons, etc. We believe in achieving physical independence before aspiring for athletic dominance.  We promote warming up appropriately before anything, as well as improving range of motion and mobility daily, so that our athletes can then develop stability, and finally meaningful, longterm strength.  We are very firm in our belief of teaching technique first, helping our members then find consistency in that technique, and 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.  We promote the Theoretical Hierarchy of Development  and believe that any program that looks to improve anyone’s health and fitness should start with nutrition, then focus on metabolic conditioning (cardio/respiratory endurance), then gymnastics (moving the body), then weightlifting & throwing, and finally sport.

WORKOUT OF THE DAY
“WOD”

Sixty (60) minute coach-led small group classes of ten (10) or less members.  WOD times are subject to change at any time.

WE ARE CURRENTLY ONLY OPEN TO EXISTING MEMBERS AND ON A MODIFIED CLASS SCHEDULE FOR PHASING TO REOPEN DUE TO COVID-19.

Typical class schedule is MONDAY-FRIDAY: 5:30am, 6:30am, 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.

THERE ARE CURRENTLY NO OPEN GYM TIMES DURING OUR PHASING TO REOPEN DUE TO COVID-19. 

Typical 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.

THERE ARE CURRENTLY NO COMWOD TIMES DURING OUR PHASING TO REOPEN DUE TO COVID-19. 

Typical ComWod times are SATURDAY: 9:30am

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.