Programs

CHOOSE YOUR

Personalized Program

Private Sessions

Looking to get toned, stronger, more flexible or generally improve your fitness? Our one on one private sessions sessions are specifically programmed to achieve your goals and scheduled to meet timing needs. Additionally, all private clients receive a body composition analysis and nutritional consultation with our nutrition coach

Prehab Program

Great for those who may be intimidated or limited in their fitness journey due to a current or previous injury. Our Physical therapist, Dr. Ty, will work 1:1 to develop a plan including corrective movements, personalized exercise primers, and strength work to build a strong foundation before progressing into the fitness journey.

On-Ramp Program

Our On-Ramp program is a personalized approach that starts your fitness journey with 6 private sessions with our amazing coaching group. We will cover the foundations of movements, conduct movement analysis and correction, develop modifications for your challenging movements and address previous injury concerns. … During your On-ramp you will have the option to join classes, your coach will guide to the best fit, or stick with private sessions. Additionally, you will meet with our amazing nutrition coach, discuss your goals and how nutrition increases your results. At the end of your On-ramp we will discuss your goals and get you started in the best program. Our hybrid program, combination of group and weekly private training, is our most popular option coming out of on-ramp.

Group Classes

We offer 26 small group classes weekly that take place under our 1800 square foot constructed awning! All of our classes are capped @ 12 members so you can have an  experience with our high value coaching and get to know your classmates! Our classes include combinations of  strength, gymnastics, flexibility and cardio training, with ample opportunity for form development, specifically programmed to get you in the best shape of your LIFE.

Nutritional Coaching

You work so hard in the gym, but aren’t seeing the results you want, in the time you want them. Our Nutritional coaching will get you on the right track and loving your results in no time. You will meet with your nutrition coach, weekly, to discuss your goals, keep you accountable and moving, rapidly, towards your goals. In addition to your weekly meetings we will keep track of your body transformation with our InBody composition scanner, which records your fat loss and muscle gain!

Free Nutrition Guide
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Personalized Training
Program

Want more personalization to your workouts? Looking to work towards a specific goal or event?

Want more personalization to your workouts? Looking to work towards a specific goal or event? Our personalized training program pairs you with another athlete ( or you can pair with a current partner) who shares similar goals, schedule needs, provides extra accountability and cost savings!

Get started by scheduling a No Sweat Intro, discussing your goals and building a program for you!

GET YOUR HEART PUMPING

On-Ramp

New to CrossFit or been a way for a bit? Not sure if you want group or private?

Our On-Ramp is the starting point for anyone new to CrossFit, been out of fitness for a while or deciding between private or group. Our On-ramp program is personalized from day one, including six 1:1 sessions and tailored to your fitness goals. Whether your goal is group classes or private, our On-ramp provides the exposure and guidance you need to ensure you’re making the best decision for you! Have a question? Schedule a No Sweat Intro to learn more.

WE ALSO OFFER

CrossFit (Group Classes)

We offer 26 small group classes weekly that take place under our 1800 square foot constructed awning! All of our classes are capped @ 12 members so you can have an experience with our high value coaching and get to know your classmates! Our classes include combinations of strength, gymnastics, flexibility and cardio training, with ample opportunity for form development, specifically programmed to get you in the best shape of your LIFE.

On-ramp is an amazing program for those new to CrossFit or those needing a refresher in common movements used during class. On-ramp required for anyone without prior CrossFit experience.
Monday, Wednesday, Friday- 6,7,10,5
Tuesday/Thursday- 6,7,5
Saturday- 8:30
Sunday- 9:30
GET YOUR HEART PUMPING

Gutted (Cardio & Core)

Get your heart pumping, body sweating and core burning with our hour long class focus on shedding and shredding. Each class starts out 30 minutes of intense cardio and is followed up with a midline busting workout sure to get those abs burning.

WE ALSO OFFER

Semi Private Program

Our semi private programs are limited to 6 athletes and concentrate on strengthening one lower body and one upper body movement with accessory work. Additionally, every session will have core work with limited cardio! These programs are great for athletes looking to focus on building muscle and improving lifting form in a supportive and engaging environment. Schedule a No Sweat Intro to learn more! ( please hyper-link No Sweat Intro to our booking link)

CLIENT STORIES

From the Gym

Truly Unique Experience

“I feel very lucky, and I am grateful to have found CFWL! I don’t have experience with other CF “boxes”, but as an Army retiree and as an on/off gym goer, I can say that CFWL has an awesome mix of work and fun. I very highly recommend CFWL!”

~ Jonathan H

Great Social Environment

“Working out here has been the single best decision I have made in my life. It has given me great confidence, a strong community to grow with, and overall coaches that have been there for me the whole way. Thanks, Coach Dan and Katie. You guys truly inspire me.”

~ Hassan T

Unbeatable Coaching

“I’m so impressed with the coaching I’m receiving at CF Woodslawn. It’s not just advice- it’s coaching and he really cares about your goals; and he works hard to help you achieve them! I’ve lost fat and hit PRs in the gym!”

~ Jennifer