Equipment: Weight bars, dumbbells, CX Work cables and stretch bands, yoga mats
Students should bring: Water and a towel
Registration required: Yes
Good for beginners: Yes
Average class length: 35 minutes
Number of Staff: 1?5 people
Class location: Indoor classes
Guests allowed: No
Parking: Parking lot
Pro Tip: Come in a little early to get acquainted with movements and other people
Q&A with Shonye, Owner
Exercise is challenging, and people frequently give up on their fitness routines. How do you keep clients motivated?
We modify any movement to fit your personal comfort level as well as your ability level.
We also keep a lot variety so that no one workout is completely the same.
Do you run your gym according to a particular exercise philosophy?
Encouragement and friendliness is essential.
Progress is always possible.
When and how did you first develop a passion for fitness?
I have always enjoyed encouraging others, teaching, and instructing.
I love being active and getting others to join me.
Koko FitClub’s digital keys unlock personalized strength-training regimens tailored to each guest’s abilities and goals. Each user receives a small, USB-like device that stores personal fitness data, which is extracted during an initial fitness consultation. During each workout, guests plug their keys into the host of strength-training and cardio equipment. Based on the key’s data, the machines display the user’s ideal strength-training and resistance level or number of reps for each session—and even rate how they’re performing. The system adapts routines as members work toward their goals, offering them the intelligence of a personal trainer without the costly fees or hassle of matching schedules. Online tracking further digitizes training, allowing users to see their progress on their home computers, in the very same browser where they’ll soon order smaller clown suits.
With more than 16 years and 18,000 hours of personal-training experience under his belt, Coach Ryan helps his clients exceed their personal fitness goals with positive motivation and a deep insight into the science of fitness. The seasoned coach guides students through intense, effective MetCon metabolic-conditioning workouts, which trade treadmills and sit-down weight machines for whole-body workouts of rest-free lifting, lunging, and aerobic exercise. During personal-training sessions, Ryan helps trainees build lean muscle and healthy exercise routines, while sport-specific training assists tennis, football, baseball, and basketball players in avoiding injury and boosting performance.
Morning and evening, BIOfit Bootcamp's trainers meet with students in parks, patches of grass, and parking lots to do battle with gravity. They lead students through intense outdoor workouts, which incinerate calories without taking too much time out of everyone's busy day. They also bring a splash pad to each session to provide a bit of watery fun for kids who accompany their parents or salmon who get terribly lost on their way to spawn. Even though each participant joins for their own reasons, the trainers try hard to build a sense of community—even offering incentives for current members to bring their friends along to try out the classes.
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive.
When Brian Cain joined the Marine Corps in 1997, he could barely finish the initial fitness test: a 1.5-mile timed run, two minutes of pull-ups, and two minutes of sit-ups. But as he trained, he gained endurance and strength, until eventually, he became the one leading daily workouts—even while putting himself through extra training in the evening. When he returned to civilian life, he kept challenging himself with marathons and Ironman triathlons and helped his friends and family members shape up.
In December 2011, Brian founded Evolve Athletics to, as he puts it, "turn my passion into a business." During his boot camps, he challenges people of every fitness level with pushups, sprinting, plyometric jumps, and other exercises, which he mixes up each day. Though he acknowledges that the workouts are "pretty high intensity," he tries to meet each camper where they're at and push them from there. He modifies exercises for beginners, and challenges fitness veterans by adding resistance using Neoprene sacks filled with sand.
But Brian sees his boot camps as more than just a one-off fitness class. He views the human body as the quintessential piece of workout equipment. "I want people to understand that you don't need a treadmill or elliptical to get your cardio, and you don't need a weight machine with 16 different stations to do your strength training," he says. None of his workouts require a gym membership to duplicate, so students can easily reproduce them at home or on commuter trains.
Brian says his campers have seen their overall health and fitness improve, not only through the exercises, but also with the nutrition advice and help from the online food logs they have access to. One of his students dropped more than 20 pounds during a three-month weight-loss competition he hosted. "She was your typical 47-year-old mother with a couple of kids, really didn't have time for herself," he says. "But she was there every morning at 5 a.m. and just did what she needed to do."
For Brian, seeing that change is his reward. "It's taking somebody who hasn't done anything fitness-related in maybe years, and then starting from the bottom floor and seeing them progress," he says. "That's why I do it."