Join a community of people that are committed to your health!
What are the benefits of our group classes
Our Group Classes follow the CrossFit Methodologies of:
- Metabolic Conditioning – builds capacity in each of the 3 metabolic pathways -Aerobic -Lactic acid -phosphocreatine. What does that mean for you? It means you will be a well rounded athlete. Capable of short intense bursts of energy and also long sustained efforts. both of which translate to real life.
- -Gymnastics – you will build a functional foundation of body control and range of motion – developing a strong stable core which translates to all movement in life becoming easier and safer!
- Weight Training – You will develop the ability to both control and exert power in a functional safe manner. This will help to build strong bones and muscle that will help you life the most vibrant healthy life possible.
- Intensity – The benefits of a competitive atmosphere help us to push ourselves in a way that we don’t on our own. Fitness is always more fun with friends and what is uncomfortable on our own becomes so much more fun with good friends.
$149 / Month
This is an Unlimited membership that includes all our group classes and also 2 Recovery Classes per week
$160 / Month
Punch Card- This includes 10 classes and is good for 90 days. This can also be used for Open Gym and Recovery WOD sessions also.
What to Expect?
Workouts can be adjusted in weight, intensity, and certain mechanics in order to scale to the experience and fitness levels of any individual, be it a total fitness beginner or elite competitive CrossFitter. This is the reason this program gets acclaim from military personnel, professional athletes, soccer Moms, Dads and grandparents alike.
All of our classes are lead by experienced, knowledgeable coaches.
Workouts will be adjusted in weight, intensity and mechanics in order to fit you as an individual. We want to make sure you move well. Move safely and are challenged to best of your ability.
We have first responders, collegiate athletes, soccer moms, baseball dads and grandparents too!
You will be led through a well planned warm-up and skill session. Each movement will be thoroughly explained and coached and when you are moving you will receive personal coaching and instruction so that you are moving safely and efficiently.
Do I have to be fit to CrossFit?
No. CrossFit is the program that will get you in shape. No matter what your current fitness level is, you can start CrossFit. As you become fitter, workouts will become more challenging. Every workout is designed to help you succeed, improve fitness and move you toward your goals.
CrossFit is designed for universal scalability making it the perfect application for any committed individual regardless of experience.
What kind of movements/exercises can I expect?
CrossFit class programming will include a strength portion in which you’ll work on something like Olympic weightlifting, deadlifting, squatting or bodyweight strength or you may work on a skill. After the strength or skill portion of the class is complete, most days will involve a WOD (Workout Of The Day). WODS can be anywhere between 5 to 20 minutes or more.
Is CrossFit for me?
Yes. Everyone can do CrossFit regardless of age, injuries and current fitness levels. The program is modified for you so you can move safely and efficiently. Grandparents and Olympians and enjoy the same workout just modified in ways to challenge each in their own way.
What kind of results can I expect?
Be patient. But if you’re consistent, they absolutely will come. The exciting thing as a beginner is that results come fairly quickly, even in 30 days you can really see a difference in your strength and overall fitness.
Do I have to stop eating donuts?
a doughnut s not going to kill your progress. We want to help you create new sustainable habits that are realistic for you long-term. The healthier you get, the healthier you tend to want to eat. You get hooked on feeling good and junk food just isn’t worth it.
By avoiding excessive amounts of refined carbohydrates and even measuring your intake of protein, carbohydrates and fat, you will see dramatic, measurable increases in health.
Reach out to our in house Nutrition Coach and you can find the right plan that is specific to you.
Is CrossFit safe?
Just like anything in life injuries happen. We have such knowledgeable and experience coaches. Their number 1 priority is keeping you moving safe and moving well. We want you to enjoy health for decades to come. Move well now. Move well forever.
How often should I come?
2-4 classes a week is a realistic for beginners, depending on your level of fitness when you start. It may take a while for your body to get used to training at that intensity, so at the beginning you might need more recovery time between training days. Over the first few months, start working your way up to training 5 days a week.
Real People. Real Results
"Holdfast has been part of my life for over 3 years now! I wouldn’t want to be without this community of friends- with some serious fitness mixed in! What I’ve learned and gained is tough to put into words!"
"Awesome space and even better people. Both staff and members encouraged me BY NAME throughout my workout. I couldn't recommend this place more whether you're dropping in or looking for a new home!"
"Awesome environment to strengthen your body and your mind. Fantastic group of coaches that care about you far deeper than just a workout. The bond you have with the other athletes (our community) is incredibly inspirational and motivating."
Address: 195 18th St SE, Owatonna, Minnesota 55060
Gym: Close to Interstate 35 and HWY 14
Phone: (507) 200-1647
CONTACT US TODAY!