Cardio, Strength, Play
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Low Impact Interval Training

 Low Impact Cardio

We use the Concept 2 Rower to provide you with a low joint impact cardio workout. Before you begin the class we’ll assess your current cardio fitness—based on the OPEXFIT assessment—and give you a progressive program to address your strengths and weaknesses.

If running is more your style we can program for that as well.



We get your heart rate up with our cardio rowing program, then after a short rest you hit the strength portion of the program. Here we use Kettlebells and Dumbells to add a little weight to your body. This promote lean muscle development, strength and balance. Resistance training with weights promotes bone growth and density. Lean muscle increases the metabolic calorie burn of the body at rest—1 pound lean muscle can burn up to 7 pounds of fat a year.




Every class has a gymnastic—body weight—movements. These are the old school and some new school movements you know: Push Ups, Pull Ups, Situps… Don’t worry like everything we do we can modify scale this movements through using some assistance—a pullup band for instance—or changing the difficulty of the movement.

Most people fail at meeting their fitness goals because the gym/program they join lacks three critical components:

  • Programming–most gyms sell you a membership and then set you adrift in their rooms filled with machines. At Integral CrossFit our Coaches design programs that meet you where you are and coach you in how to safely do the movements required, including doing any modifications you’ll need. (We call modifications “scaling” it’s a integral part of Integral CrossFit’s philosophy.) Fascia Agility is based on the 23 years of Rolfing practice and 38 years of coaching our head coach brings to the table.

  • Peer Support–unless you have a good support group of friends that want to go train, you’ll end up in the machine room with strangers who are more concerned about CNN than how you’re doing. At Integral CrossFit Fascia Agility program you’re part of a small class where you can make more friends–bonding through exercise–who will encourage you to improve and celebrate your success. And, we have a truant officer who will contact you if you’re not coming in.

  • Personal Success–it’s fine to have a lot of fancy machines to use–if you know how–but what’s really needed to keep improving is finding personal success and meeting clear goals. Our coaches will help you set goals and document your improvements.

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