Designed for Every Age From Youth to Seniors
Whether your goal is fat loss, improved quality of life, or improved performance, we have the program and technology for you! Since 2009, F3 FUNctional Fitness LLC has transformed individuals from ordinary to extraordinary.
Group Classes (General Fitness Or Obstacle Course Race Prep) – Two Times per Week or Unlimited
After the initial consultation, baseline testing is initiated to determine your current level of balance, mobility, strength, and cardiovascular health. Monday, Wednesday, and Friday focus on cardiovascular conditioning. Tuesday, Thursday, and Saturday focus on strength.
Participants have the option of documenting the resistance used and reps performed to keep a record of where they’ve been. These numbers are a great indicator of progress. The workout format and activities are constantly changing. We utilize high-intensity interval training (HIIT), partner or team challenges, individual checklist sessions, and group workouts.
Semi-Private Training – Maximum of Three People, Includes Unlimited Group Classes
This service is more economical than personal training and better suited for spouses, close friends, or anyone seeking a personalized health and fitness plan. Each workout is written based on the participant’s limitations and goals. In-depth testing is performed at the onset.
Retesting takes place at specific stages to determine progress. Data is collected at each session to determine regressions and progressions. Metabolic and muscular activation testing, along with daily recovery and nutritional analysis are all-inclusive. This is great for anyone seeking to achieve a specific goal with the support and encouragement of a workout partner.
Private Training – Includes Unlimited Group Classes
Individuals receive one-on-one interaction with a coach. This is ideal for those who prefer undivided attention. Each workout is written based on the participant’s limitations and goals.
In-depth testing is performed at the onset with retesting at specific stages to determine progress. Data is collected at each session to determine regressions and progressions. Metabolic and muscular activation testing, along with daily recovery and nutritional analysis are all-inclusive.
Online Personal Training
If training on site is not possible, this is a great option. Weekly written routines and videos allow you to make progress working out wherever is most convenient for you.
Resting Metabolic Testing
A simple 15 minute office test that analyzes your oxygen (inhalation) and carbon dioxide (exhalation). The result shows the efficiency of your metabolism based on age and gender. It also gives you a daily calorie consumption range to reduce the amount of time necessary to achieve your goals.
VO2 Max Testing
Still the gold standard in cardiovascular health assessment; we use a Korr Cardio Coach to measure an individuals maximum oxygen uptake during a progressive (intensity) exercise test.
Athos clothing is used to collect data from the major muscle groups on each side of your body. This is great for a left side, right side strength comparison. Strength deficiencies and current/past injuries will be glaringly evident. After training commences, the individual can be tested again to analyze how strength has improved in the deficient muscles.
In Depth Assessment / Testing
Resting metabolic rate, electromyography, mobility, power, strength, balance, and cardiovascular health are measured to see how you compare to normative data. Daily recovery analysis can also be added.