F!T Class

High-intensity interval training (HIIT), cardio bootcamp-style class.

$49 / month

F!T HIIT Training

Our F!T workout programming is a 3x-a-week class program. It is designed to be a complimentary program to traditional CrossFit programming or a supplement for athletes in need of extra conditioning. F!T class is HIIT conditioning workouts that include dumbbells or kettlebells, bodyweight exercises, rowing or stationary bike, and occasionally, some running. Coaches can substitute or scale any movement based upon ability, experience or physical limitations. This class is an impressive, calorie-burning, low-impact and high-heart rate, sweaty, fun experience.

F!T Programming can be used for a 30-Minute, 45-Minute or 60-Minute class.

30 Minute Class

  • 0-5 Minutes: Coach designed, low-impact, low-intensity dynamic warm-up that mimics the movements of the day.
  • 5-10 Minutes: Skill instruction & equipment set up.
  • 10-30 Minutes: F!T workout.

45 Minute Class

  • 0-7 Minutes: Coach designed, low-impact, low-intensity dynamic warm-up that mimics the movements of the day.
  • 7-15M Coach designed mobility work related to the movements of the day.
  • 15-20M: Skill instruction, review and equipment set up.
  • 20-40M: F!T workout
  • 40-45M: Coach designed cool down.

60 Minute Class

  • 0-5 Minutes: Coach designed, low-impact, low-intensity dynamic warm-up that mimics the movements of the day.
  • 5-30M Progress Programming Core & Accessory Class.
  • 30-35M: Water break
  • 35-40: Skill instruction, review and equipment set up.
  • 40-60M: F!T workout

Typical F!T Workout:

3 rounds of alternating E3MOM:

A:

  • 15 Kettlebell Sumo Deadlift High Pull
  • 30 Air Squats
  • 5 Box Jump

B:

  • 200m Run
  • 10 Renegade Rows
  • 10 Deficit Push ups

Modify reps If needed.

Coach’s Notes:

Athletes may start at either A or B.

A) Choose a challenging weight for the SDHP. Make sure you are keeping your weight back in the heels. During the Air Squats, do not cheat yourself on the range of motion. Before going into the Box Jumps, shake those legs out so there is no miss.

B) Run hard and get back to moderate weight dumbbells for the Renegade Rows. Use a wider stance at the legs to help stay balanced. Focus on pulling with your lats not your arms while keeping the hips level with the shoulders. Then, use the same dumbbells for the deficit Push-ups.

$49 / MONTH​

Questions?: We got answers.  Email us: Info@prsallday.com

Daily workout programming for affiliates with a focus on repeat attendance, continuous improvement & fun.

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